CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

30 Banded Site Steps


3 set:

1:00 Row

10 Alternating Dumbbell Clean and Jerks

5 Lunge Steps (each side)

5 Deadlifts (empty bar – build across sets)

2. Strength Prep

Athletes will be performing a heavy single deadlift. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).

3. Workout Prep

3 sets: (Build in weight)

3 Dumbbell Clean and Jerks

10ft Dumbbell Front Rack Walking Lunge



Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


BWM: Metcon (Time)

15 Cap

3 Rounds

5 Med Ball Squat Clean and Jerk

16 Med Ball Lunges

20 Elevated Pushups (20″) | RX+ Pushups

30 Second Plank Hold

– Rest 1:30 Between Sets –
20/14lb Med Ball

WOD: Workout (Time)

10 Cap



Double Dumbbell Clean and Jerks (35/25)

15 Double Dumbbell Front Rack Stationary Lunge (35s/25s)


Double Dumbbell Clean and Jerks (50s/35s)

15 Double Dumbbell Front Rack Stationary Lunge (50s/35s)
After each round of DB Clean and Jerks, do 15 Dumbell front rack stationary lunges

Post Workout

KIKR: Metcon (AMRAP – Reps)

Max Unbroken Pull-Ups

Pull-Up Accessory (Checkmark)

3 sets of 5:

Pull-Up Negatives (jump to chin over bar, 5 second descent to full extension)

Arch-To-Hollow swings or Reverse bicycle baby circles

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)