CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

:30 sec Ski

5 Russian KB Swings

5 Strict Press

4 Box Step Ups (each side)

2. Workout Prep

2 sets:

5 Push Press (build in weight)

5 Kettlebell Swings (full)

5 Box Jumps (build in height)


Today’s WOD is a Hero Workout called JACK, click on Jack to see the story and the workout.

WOD: Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Scaling Options

10 Push Press (95/65)

10 Kettlebell Swings (35/25)

10 Box Jumps (20/16)

10 Dumbbell Push Press (light)

10 Russian Kettlebell Swings (light)

10 Box Step Ups (20/16)

Target number of Rounds: 15+

Minimum number of Rounds before scaling: 11

Post Workout

Skills and Drills: Handstand Push-ups (Checkmark)

Week 5: Handstand Push-ups (Kipping)


Every Minute (10:00)

5-8 Kipping Handstand Push-Ups (Flat surface or 1 Abmat)


Every Minute (10:00)

3-5 Kipping Handstand Push-Ups (1 Abmat)


Every min (10:00) or 5 Sets (From Box or Pike Position)

3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold + Press as a substitute for athletes who struggle with stability.

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)