CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs
2. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
Skills and Drills
Toes to Bar (Checkmark)
Toes to Bar:
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)
* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 15
RX
20 Lung Wall Ball Shot (14/10)
15 Situps
10 Mtn. Climber + Push Up
RX+
20/14 Med Ball
Med Ball GHD’s
Mtn. Climber + HSPU
WOD: Workout (Time)
10 CAP
RX
21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-ups
RX+
95/65 Thruster
Chest to Bar
Target time: 5-7 minutes
No Comp Variation
Post Workout
KIKR: AMRAP 2 – Burpees (AMRAP – Reps)
AMRAP 2
Burpees
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side