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
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
– Complete a set every 1:30 –
-into-
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
– Rest as needed between sets –
3. Workout Prep
1 set
10ft Single Arm Overhead Walking Lunge (left)
10 Double Unders
10ft Single Arm Overhead Walking Lunge (right)
10 Double Unders
Strength/Accessory
We are currently on week 3/8 on our barbell cycle
3-Position Power Snatch
1 Power Snatch + 1 Below the Knee Power Snatch + 1 Hang Power Snatch
3 Position Power Snatch (High Hang, Above the Knee, Floor)
5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *
Overhead Squat
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *
Workout
BWM: Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
WOD: Workout (2 Rounds for reps)
RX
5:00 AMRAP
150 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (25/15).
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (25/15)
In the remaining time, complete max Double Unders
RX+
200 Double Unders
35/25 DB
Target number of Double Unders: 150+ reps
Target Distance: 150ft +
COMP: Competition Workout (2 Rounds for reps)
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (50/35).
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (50/35)
In the remaining time, complete max Double Unders
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose