CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


7 min AMRAP

10 Walking Lunge Steps (total)

5 Knees to Elbows

30 sec assault bike

5 Deadlifts (empty bar- build across sets)

2. Strength Prep

Athletes will be performing deadlifts at 67.5% for 10×3. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable but highly caution athletes to avoid accidentally pulling with the

underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).



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

* Complete a set Every Minute *

BWM: Metcon (Calories)

5 sets

2:00 AMRAP

20 Stationary Lunges

10 Hanging Knee Raises | RX+ T2B

Max Cals Rowin remaining time

-rest 1 min

WOD: Metcon (Calories)


5 sets

2:00 AMRAP

20 Single DB Lunges (35/25/15#)

8 Toes to Bar

Max Cals Bike in remaining time

-rest 1 min


5 sets

2:00 AMRAP

20 Single DB Lunges (50/35/20#)

12 Toes to Bar

Max Cals Skiin remaining time

-rest 1 min

ACC: Pull-up Drills (Checkmark)

Accum 10 strict pull ups

Accum 10 strict behind the neck pull ups

Back to wall shoulder flexion pvc test



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)