CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats
2. Strength Prep
3 Rep Back Squat
3. Workout Prep
3 sets:
2 Box Jumps (build in height)
2 Toes to Bar
2 Hang Power Cleans (Build in weight)
Strength/Accessory
We are currently on week 2/8 on our current cycle
Back Squat
Back Squat:
– Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
BWM: Body Weight Mostly (Time)
18 CAP
7 Rounds
8 OH Lunge (45/25lb Plate)
5 Burpee Pullups
3 Wall Walks
KIKR: KIKR (AMRAP – Reps)
Tabata Row (cals – 20/10)
WOD: Workout (Time)
18 CAP
RX
50 Box Jumps (20/16)
10 Hang Power Cleans (75/55)
30 Toes to Bar
10 Hang Power Cleans (95/65)
30 Box Jumps (24/20)
10 Hang Power Cleans (115/80)
15 Toes to Bar
10 Hang Power Cleans (135/95)
10 Box Jumps (24/20)
10 Hang Power Cleans (155/105)
RX+
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)
Target time: 13-15 minutes
COMP: Competition Workout (Time)
18 CPA
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (30/24)
10 Hang Power Cleans (185/125)
Post Workout
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)