CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s


6:00 Amrap

30-sec row (easy)

20-sec row (mod)

10-sec row (high)

5 DB Squat Cleans (lightweight – build across)

5 Bench Press (empty bar – build across sets)

2. Strength Prep

Athletes will be benching at 80% for 5 x 3. Athletes should load the shoulders down and back against the bench, keep glutes against 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 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

2 rounds

5/4 Calorie Ski

4 Push Ups


Bench Press

3 Bench Press x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


BWM: Metcon (Time)

2 Rds / 20cap

Run 400m

27 Push-ups

Run 300m

21 Push-ups

Run 200m

15 Push-ups

-rest 5 mins

WOD: Metcon (Time)


2 Rds / 20 cap

24-18-12 (18-14-10 for women)

Cal Ski or Row


-rest 5 mins


2 Rds / 20 cap

27-21-15 (21-16-12 for women)

CalSki or Row


-rest 5 mins
Target time per set: 5-6 mins

Time cap each set: 7 mins

Post Workout

KIKR: 500m Row (Time)

Row 500m as fast as humanly possible

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)