CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate:

Banded 7’s Shoulder Stretch

-into-

6 min AMRAP

5 Double Dumbbell Cleans (lightweight – focus on form/breathing)

5 Alt. V-ups (each side)

5 Knees to Elbows

5 Bench Press (build in weight/stay light)

2. Strength Prep:

Athletes will be benching at 75% for 5 x 5. Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should use a spotter.

3. Workout Prep:

1-2-3

Dumbbell Cleans

Toes to Bar

Burpee Over Dumbbell

* Practice smooth transitions *

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Strength

Bench Press

5 Bench Press x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes

BWM

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9-12-15-18. . .

Burpee to plate (45lb)

Sit Ups | Rx+ T2B

15 Air Squats after each rd.

WOD

Workout (AMRAP – Rounds and Reps)

AMRAP 12

RX

3-6-9-12-15-18. . .

Double DBCleans (35s/25s/15s)

Knee Raises

Burpee Over Dumbbells (both)

RX+

3-6-9-12-15-18. . .

Double DB Cleans (50s/35s/20s)

Toes to Bar

Burpee Over Dumbbells (both)
* 53/35/25 KB Goblet Squat Cleans if DBs are unavailable |RX+70/53/35

KIKR: Metcon (AMRAP – Reps)

AMRAP 2: Burpees

Accessory (Checkmark)

3 Rds

5 Arch to hollow

5 jump in from plate to hollow-arch-lever back

5 Banded bar muscle ups or attempts

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)

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