CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Tabata Assault Bike (8 sets)

* 20 seconds (moderate/10 seconds (recovery) *

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength Prep

Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5-15lbs total) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep

1 set:

50m Run (workout pace)

5 Toes to Bar


Power Snatch

Every Minute (10:00)

5 Power Snatch (+15lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps


BWM: Metcon (Time)

15 CAP

2 Rounds:

Run 200m

25 Situps

– Rest 1 min –

2 Rounds:

Run 200m

25 Alt Leg V-Ups

WOD: Metcon (Time)

18 Cap

For time, partition any way:


1200m Run or 1500m Row

60 T2B


1600m Run or 2k Row

80 Toes to Bar

Post Workout

KIKR: Metcon (Time)

100 Alternating Single-arm KBS, 55/35 | 45/25

ACC: Metcon (Checkmark)

2 sets:

10 Ring Rows

5 Ding Dips

5 Hollow-Arch-Lever Back Ring Swings

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)