CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

(perform with a PVC pipe or empty bar)

2. Strength Prep

5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)

– Complete a set every 1:30 –

3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)

3. Workout Prep

2 sets

1 Power Clean

2 Push Ups

3 Air Squats

Strength/Accessory

We are currently on week 3/8 on our barbell cycle

3 Position Squat Clean

High Hang, Above the Knee, Floor

* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)

* Complete a set every 1:30 *

Push Jerk

3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)

* Rest as needed between sets *

Workout

BWM: Body Weight Mostly (Time)

18 CAP

5 Rounds

20 WBS (20/14)

10 Burpee Box Jump Overs

20 Floor Press (45/25)
* Feet and head elevated on floor press

WOD: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Target number of Rounds each set: 5+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.

Post Workout

KIKR: 1 Min Max Cal Assault Bike (AMRAP – Reps)

Max effort calories for 1 minute on the Assault Bike

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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