CrossFit Bartlesville – CrossFit

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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)


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


Back Squat

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes


BWM: Metcon (Time)


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: Workout (Time)

18 Min. Cap


800/650m Row

35 Push ups

150 Double Unders

35 Push ups

800/650m Row


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: 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)