CrossFit Bartlesville – CrossFit

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Warm-up (Checkmark)

3 Min Machine

2 Min Quick Group Stretch

-into-

3 sets

1 min row (easy pace)

5 Alt. V-ups (each side)

5 Wallballs (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

RX:

AMRAP 14 Minutes

30/24 Cal Bike

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans 75/55/35

10 Burpee Pull-Ups

RX+:

AMRAP 14 Minutes

50/40 Cal Ski

40 Toes-to-bars

40 WBS (14/10) (10’/9′)

30 Power Cleans (95/65 | 75/55)

20 Burpee Pull-Ups

WOD: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
14:00 Amrap

60 Calorie Row

50 Toes-to-bars

40 Wall Balls (20/14) (10’/9′)

30 Power Cleans (135/95)

20 Muscle Ups

Skills and Drills: Handstand Hold (Checkmark)

Week 2: Handstand Hold

Advanced:

5 Sets

1-minute Handstand Hold (wall)

1-minute Rest

Intermediate:

5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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