CrossFit Bartlesville – CrossFit

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Warm-up (Checkmark)

1. Movement Prep

3 sets:

6 Alternating Hang Dumbbell Clean and Jerks (Practice transition – build across)

5 Up Downs to Seal Pose

5 Knees to Elbows

5 Back Squats (empty bar- build across sets)

2. Strength Prep

Athletes are back squatting at 70% for a 5×5. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep

2 sets:

4 Alternating Hang Dumbbell Clean and Jerk (build in weight)

2 Burpee Over Dumbbell

4 Toes to Bar


Back Squat

5 Back Squat x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


BWM: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

10 Alt Hang Dumbbell Clean and Push Press, 25/15/10

8 Up Downs | RX+ Burpees

6 Hanging Knee Raises | RX+ T2B


Workout (AMRAP – Rounds and Reps)

  RX /

16 min AMRAP

12 AltHang DBClean &Jerk (35/25/15)

10 Burpee Over DB

8 T2B

RX+ /

16 min AMRAP

14 AltHang DBC&J(50/35/25)

12 Burpee Over DB

10 T2B


ACC: Metcon (Checkmark)

3 Rds /

*30 sec hang w/ chin over bar

*10 pvc banded pull downs while seated on floor

*max strict pull-ups OR max pull-ups from standing on band on J-hooks

Mobility (Checkmark)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)