CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
6 min AMRAP
5 Scap Pullups
5 Heel Toe Rocks
4 Box Step Ups (each leg)
3 Sandbag Deadlifts (Building in weight)
2. Workout Prep
3 sets:
10ft Sandbag Carry (build in weight)
3 Pull Ups (build up to chest to bar)
2 Box Jump Overs (build in height)
Skills and Drills
Toes to Bar: Week 3, Day 1 (Checkmark)
Toes to Bar:
Week 3, Day 1
Advanced:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)
Workout
BWM: Body Weight Mostly (10 Rounds for time)
10 Rounds
Every 2:00
RX
16 Reverse Lunges
10/8 Cal Bike
RX+
Jump Lunges
15/12 Cal Bike
Record time for each round
Workout (Time)
15 CAP
RX
300ft Farmers Carry (53/35)
-into-
5 Rounds
10 Pull-Ups
10 Box Jumps Overs (20/16)
-into-
300ft Farmers Carry
RX+
70/53lb Farmers Carry
Chest To Bar Pull-Ups
24/20in Bo
Target time: 10-12 minutes
Post Workout
KIKR: KIKR (3 Rounds for reps)
3 Rounds
Max Unbroken Knee Raises
– Rest 1 Min
RX+
Toes To Bar
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side