CrossFit Bartlesville – CrossFit

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Warm-up (Checkmark)

1. Movement Prep/Activation and Increasing Heart Rate

“Roxanne” Burpee. Play the song and every time they say “Roxanne” have Burpee complete *Up Down (scale)*


Hip Halo Warm Up


3 sets:

5 Back Squats (empty bar- build across sets)

10 Alternating V-ups

2. Strength Prep

Athletes are back squatting at 67.5% at 10×3. 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

3 sets: (Reverse tabata)

10 second Row

-rest 20 seconds-

10 second Dumbbell Bench (build in weight)

-rest 20 seconds-


Back Squat

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

* Complete a set Every Minute *

BWM: Metcon (AMRAP – Reps)

Tabata 20-10

6 sets Max Cal Bike or Ski

-1:00 rest-

6 Sets Max Plate Shlder to OH, 45/25/15#

-1:00 rest-

6 sets Max Bike or Ski

WOD: Workout (3 Rounds for reps)


Tabata 20-10

8 sets Max Cal Row

-1:00 rest-

8 Sets Max Barbell Shlder Press (45/35/25)

-1:00 rest-

8 sets Max Cal Row

Target Distance/Reps each set:

Row: 70/55+ Calories

Shoulder Press: 70+ Reps

Minimum Distance/Reps before scaling:

Row: 55/44 Calorie

Shoulder Press: 50 Reps


Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)