CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

7 min AMRAP

30-sec jump rope (singles or doubles)

5 Deadbugs (each side)

5 Single Dumbbell Deadlift (each side)

5 Single Dumbbell Press (each side)

3 Box Step-ups (each side)

3 up-downs

2. Workout Prep

1 set

6 Dumbbell Snatch (moderate)

3 Burpee Box Jump Overs

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Scaling options:

10-20-30-40-50

Dumbbell Snatches (35/25)

15 Burpee Box Jump overs (20”/16”) after each round

5-10-15-20-25

Dumbbell Snatches (Light)

10 Up Down Box Jump overs (20”/16”) after each round

Target time: 13-15 Minutes

Time cap: 20 minutes

Skills and Drills: Handstand Push-ups (Checkmark)

Week 6: Handstand Push-up (Kipping)

Advanced:

Every Minute (10:00)

6-10 Kipping Handstand Push-Ups (Flat surface)

Intermediate:

Every Minute (10:00)

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

Beginner:

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

4-6: 3-second Descent + Strict Press

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

Post Workout

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

KIKR: Metcon (Time)

Max Effort 50/35 Cal Assault Bike