CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

30 Banded Side Steps


8:00 Amrap

30-sec machine (easy)

20-sec machine (mod)

10-sec machine (high)

10 plate toe taps (each side)

5 Box Jumps

5 Kettlebell Swings to eye level (focus on hip extension)

5 back Squats (empty bar – build across sets)

2. Strength Prep

Athletes are Back Squatting at 80% at 5 x 3. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder 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. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

3. Workout Prep

2 sets:

20-second Bike (workout pace)

4 Box jumps (build in height)

4 Kettlebell Swings (build in weight)


Back Squat

3 Back Squat x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


BWM: Metcon (AMRAP – Reps)

5 Rounds

1 Minute: Max Air Squat

1 Minute: Max Box Step Ups (20”/16”/12″)

1 Minute: Russian Kettlebell Swings (45/25)

-rest 1 min

WOD: Metcon (AMRAP – Reps)

5 Rounds

-Rest 1:00 between rounds-


1 Min: Max CalsBike

1 Min: Max Box Jumps (20”/16”/12″)

1 Min: KBS (35/25/15#)


1 Min: Max CalsBike

1 Min: Max Box Jumps (24”/20”/16′)

1 Min: KBS (53/35/25#)
If bikes are full, share a bike and start with a movement other than the bike.

Post Workout

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back