CrossFit Bartlesville – CrossFit

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Handstand Clinic – April 2nd, 3:30

Sign up on sheet @ sign-in desk

Workouts are now published for the week on Sundays @ 5pm

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s


Hip Halo Warmup


3 sets

10 PVC Pipe Pass Throughs

10 Walking Lunge Steps

2. Strength Prep

Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.

3. Workout Prep

2 sets:

5 GHD’s

2x25ft Shuttle Run

5 Toes to Bar


Split Jerk

10-15 Minutes of Practice

– Stay light and focus on form


BWM: Metcon (AMRAP – Rounds and Reps)


30 DU’s

20 Push-Ups

10 V-Ups

Workout (Time)

For Time


Stick Sit Ups

50x25ft Shuttle Run

50 Knees to Elbows


50 GHD’

50x25ft Shuttle Run

50 Toes to Bar

Scaling Idea:

50 Hanging Knee Raises

25/20 Calorie Bike Erg

50 Sit Ups

COMP: Workout (Time)

For Time: (This one hurts)

50 GHD’s

50 Toes to Bar

50 Sit Ups

Post Workout

KIKR: Metcon (AMRAP – Reps)

Max Unbroken

Single-Under Crossovers
3 attempts, take your highest score

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)