CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
5 Single Leg RDL’s (each side)
5 Single DB Deadlifts (each side – build across)
5 Single DB Shoulder to Overhead (each side – build across)
30 sec single/double under/crossover practice
2. Workout Prep
2 sets:
2 Burpee Dumbbell Deadlifts (build in weight)
3 Dumbbell Shoulder to Overhead (build in weight)
5 Crossovers
Skills and Drills
Toes to Bar: Week 3, Day 1 (Checkmark)
Toes to Bar:
Week 4, 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 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold
Workout
BWM: Body Weight Mostly (Time)
40 CAP
Teams of 2
5 Min Rounds (2:30 Work / 2:30 Rest)
12 Cal Bike
8 KBS
* max Burpees in remaining time, until you accumulate 150 || RX+ 300
WOD: Workout (6 Rounds for time)
6 Sets
2 CAP per Set
RX
5 Burpee Deadlifts (95/65)
10 Shoulder to Overhead (95/65)
25 Crossover Single Unders (OR 35 Double Unders)
-rest 1:00 between sets-
RX+
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-
Target time per set: 1:15-1:30
WOD: Competition Workout (6 Rounds for time)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
45 Crossover Single
-rest 1:00 between sets-
Post Workout
KIKR: KIKR (Time)
Accumulate 5 Min Squat Hold
RX+
45/25 Plate Squat Hold
()
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)