CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate:
3 Rounds of Rowing
* Attempt to hit exactly100m – Air Squat penalty for each meter over (10 max)
-into-
3 sets:
30-second single/double unders
10 Plate Toe Taps (each side)
10 Heel Toe Rocks
5 Back Squats (empty bar- build across sets)
2. Strength Prep
Athletes are back squatting at 75% at 5 x 5. Encourage athletes to create a strong rack position by keeping hands just outside of should 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
1 set:
100m Row
5 Push Ups
10 Double Unders
Strength
Back Squat
5 Back Squat x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
BWM
BWM: Metcon (Time)
18Cap
45/36 Cal Bike
30 Elevated Push Up (20in Box) | Rx+ Push Ups
150 Single Unders
30 Elevated Push Up (20in Box) | Rx+ Push Ups
45/36 Cal Bike
WOD
WOD: Workout (Time)
18 Min. Cap
RX
800/650m Row
35 Push ups
150 Double Unders
35 Push ups
800/650m Row
RX+
1000/800m Row
50 Push ups
200 Double Unders
50 Push ups
1000/800m Row
Stagger start or Ski Erg for meters if no rowers are available
KIKR
KIKR: Metcon (Distance)
Max Height Box Jump – 3 Attempts
Mobility (Checkmark)
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)