CrossFit Bartlesville – CrossFit
Announcements
No Bar work for this week. Preparing for a new barbell cycle starting next monday.
Workouts/Bar Work for the upcoming week is now available for members to view in Wodify. They are published on Sundays at 5pm
Body Weight Mostly (BWM) is once again its own independent workout. It is no longer a scaled version of the WOD.
Warm-up (Checkmark)
1. Movement Prep/Activation and Increasing Heart Rate
30R/30L Banded Side-steps
-into-
6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
4 Up Downs to seal pose + bar step over
8 Jump Over Bar
2. Workout Prep
3 sets
3 Power Cleans (build across sets)
3 Front Squats (build across sets)
2 Burpee Over Bar
Workouts
BWM: Metcon (Time)
For time / 15 cap
Row 750m
90 Squats
Row 500m
60 Sit-ups | RX+ T2B
Row 250m
30 Burpees
WOD: Workout (AMRAP – Rounds and Reps)
12 min AMRAP
1-3-5-7-9….
RX
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar
RX+
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
Scaling Idea :
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
KIKR: 500m Row (Time)
Row 500m as fast as humanly possible
Post Workout
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
Accessory (Weight)
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
2 Sled Push & Pull (u choose the weight)
10 Handstand Kick ups or HS Hold attempts
– rest as needed between sets-
Score = weight for OH Carry