CrossFit Bartlesville – CrossFit

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Warm-up (Checkmark)

Movement Prep

30 Banded Side Steps (Hip Halo)

-into-

3 sets:

5 Clean Grip Deadlifts (empty bar)

5 Hang Muscle Cleans

5 Front Squats

5 Wall Balls

5 Abmat Sit Ups (focus on leg extension)

BWM: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

8 Alt DB Power Cleans, 50/35/20#

12 Sit Ups

16 Wall Ball Thrusters, 14/10/8

Workout (AMRAP – Rounds and Reps)

RX:

18 min AMRAP

3 Power Cleans (155/105 | 135/95)

15 Stick Sit ups

20 Wall Balls (14/10/6)

RX+:

18 min AMRAP

3 Power Cleans (185/125 | 155/105)

15 GHD’s

20 Wall Balls (20/14/10)

Target number of Rounds: 9+ rounds

Minimum number of Rounds before scaling: 6.5 Rounds

Skills and Drills: Handstand Push-ups (Checkmark)

Week 4: Handstand Push-up Skill Work

Advanced:

5 Sets (Flat/padded surface)

5 Kick Up + 3-second Descent + Strict Press

Intermediate:

5 Sets (1 Abmat)

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)