CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Bike
2:00 Run
-into-
6 min AMRAP
5 Alt. V-Ups (each side)
3 Knees to Elbow
5 Deadlifts (building)
2. Strength Prep
3 Rep Deadlift
3. Workout Prep
1 set
2x25ft Shuttle Run
5/4 Calorie Bike (at workout pace)
Strength/Accessory
We are currently on week 3/8 on our barbell cycle
Deadlift
Build to a heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 12
5 KB DL (70/55)
10 V-Ups
5 KB Swings (70/55)
30 DUs
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 15
RX
200m Run
8/7 Calorie Assault Bike (Or 7/6 Calorie Echo)
10 Wall Ball Sit ups (14/10)
RX+
200m Run
10/8 Cal Bike
20/14lb WB Situp
Target number of Rounds: 7+ Rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 15
200m Run
10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)
10 Wall Ball V-Ups (20/14)
Post Workout
KIKR: Tabata Ski Erg (AMRAP – Reps)
20-10
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)