CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Hip Halo Warmup


3 sets (10 minutes)

10 Kip Swings

5 Front Squats (empty bar)

5 Push Press (empty bar)

20 Single Unders

2. Workout Prep

2 sets

4 Toes to Bar

4 Thrusters (empty bar)

10 Double Unders

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 2 – Day 2

On a 12-minute clock, rotate through the 4 stations below. Athletes can start at any station and should rotate to the next one at the minute.

Station 1: Accumulate 10 Box Dips (tricep dips between two boxes)

*Beginner: Use heel to assist in Box Dips

Station 2: Accumulate 20 Second Ring Plank Hold

*Intermediate can use band between rings

*Beginner will complete 20 second support at the top of Ring Pushup. Walk rings forward for more scaling

Station 3: Accumulate 30 seconds of a Hollow Hold on Floor

Station 4: Accumulate 40 second High Plank Hold

WOD: Metcon (AMRAP – Rounds and Reps)

Teams of 2



20 Synchro Sit Up

60 thrusters (45/35)

100 Single Unders


20 Synchro T2B

60 thrusters (45/35)

100 Double Unders

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Ring Y Raise @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)