CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 machine


3 sets:

5 Kettlebell Swings (eye level)

5 Tempo Goblet Squats (3 second negative)

30 seconds single/double unders

5 Bench Press (empty bar- build across sets)

2. Strength Prep

Athletes will be benching at 67.5% for 10×3. Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling their feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should use a spotter.

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

5 Goblet Squats (build in weight)

10 Double Unders


Bench Press

3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *


WOD: Metcon (Time)


5 rounds

10 Russian Kettlebell Swings (25/15)

10 Kettlebell Goblet Squats (25/15)

50 Single Unders


5 rounds / 12 cap

12 Kettlebell Swings (35/25/15)

12 Kettlebell Goblet Squats (35/25/15)

40 Double Unders


5 rounds / 12 cap

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

60 Double Unders


:90 seconds – Max Burpees

Accessory (Checkmark)

Ring Muscle-up Drills:


10 Ring Rows

5 Ring Dips

5 Ring Arch-to-Hollow + Lever back hips to rings

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)