CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
2. Strength
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM)
3 sets: 3 Snatch Balance (80% of 1RM)
3. Workout Prep
1 set:
4 Dumbbell Box Step ups
4 V-Ups
10ft Single Dumbbell Walking Lunge
Strength/Accessory
Snatch + Overhead Squat
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
Snatch Balance
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
– Rest as needed between sets –
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
EMOM 15
Min 1: 8 Snatches (95/65)
Min 3: 40 Heel Touches
Min 2: AMRAP DU’s
Score = Total Double Unders
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 15
RX
10 Single Dumbbell Box Step Ups (35/25) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (35/25)
RX+
50/35lb Dumbbell
Target number of Rounds: 6+ Rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 15
15 Single Dumbbell Box Step Ups (70/50)(24/20)
30 V Ups
50ft Single Dumbbell Walking Lunge (70/50)
Post Workout
KIKR: KIKR (Time)
5 Sled Push + Pull (3/2/1)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose