CrossFit Bartlesville – CrossFit

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Warm-up (Checkmark)

2 min. Quick Stretch

-into-

3 sets

3 DB Front Squats (Light)

3 Up Downs + Jump Over Bar

3 Muscle Cleans (Empty Bar)

3 Hang Power Cleans (Empty Bar)

3 High Hang Squat Cleans (Empty Bar)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

AMRAP12

1-2-3-4-5-6-7-8-9-10

Goblet Squats, 45/35/25

Up Downs

into

Heavy Single Power Clean

WOD

WOD: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
RX:

AMRAP 12

1-2-3-4-5-6-7-8-9-10

DBFront Squats (35s/25s)

Bar Facing Burpees

into

1RM Clean (Power or Squat)

RX+:

AMRAP 12

1-2-3-4-5-6-7-8-9-10

Dumbbell Front Squats (50s/35s)

Bar Facing Burpees

– into –

1RM Clean (Power or Squat)

WODB: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean
Can be power or squat

Skills and Drills: Handstand Push-ups (Checkmark)

Week 3: Handstand Push-up Skill Work

Advanced:

5 Sets (1 Abmat)

5 Kick Up + 3-second Descent + Strict Press

Intermediate:

5 Sets (2 Abmats)

3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:

5 Sets (From Box or Pike Position)

3-5: 3-second Descent + Strict Press

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

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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