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 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
2 Full Snatches + 1 Overhead Squat (bar can be dropped between snatch rep 1 and snatch rep 2)
Panda Pulls
3. Workout Prep
2 sets:
10 Double Unders
3 Double Dumbbell Snatch (build in weight)
Strength/Accessory
We are currently on week 2/8 on our current cycle
Snatch + Overhead Squat
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
BWM: Body Weight Mostly (Time)
10 CAP
30-20-10
Cal Row
KBS (53/35) | RX+ 70/53
Panda Pulls
3 sets of 3 Panda Pulls (@70-80% of 1RM)
– Rest as needed between sets –
Workout
WOD: Workout (5 Rounds for time)
5 Sets
Every 3:00
1:30 CAP Ea. Set
RX
45 Double Unders
10 Power Snatch (75/55)
RX+
60 DU’s
10 Double Dumbbell Snatches (2×50/35)
Target time each set: 1:00-1:15
Record time for each set
COMP: Competition Workout (5 Rounds for time)
Every 3:00 (5 sets)
60 Double Unders
12 Double Dumbbell Snatches (2×50/35)
Post Workout
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
KIKR: KIKR (3 Rounds for reps)
3 Rounds
Max Unbroken WBS (14/10)
– rest :30