CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
2. Strength Prep
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM)
3-2-1-1-1 Front Squat (build up in weight)
3. Workout Prep
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)
Strength/Accessory
Power Clean + Push Jerk
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Front Squat
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 10
2 Power Cleans (135/95)
2 Lunges
* Add 2 reps to reach movement, each round
WOD: Workout (3 Rounds for calories)
3 sets
3:30 AMRAP
RX
400m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets
Target number of Calories each set: 25+/18+ Calories
Consider scaling run distanceif you are unable to complete 18/12 Cals each round
Post Workout
KIKR: Tabata Pushups (AMRAP – Reps)
20-10
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)