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 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
-into-
3 sets: 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
3. Workout Prep
3 sets:
5/4 Calorie Row
3 Sandbag Squats (build in weight)
Strength/Accessory
3-Position Power Snatch
High Hang Power Snatch + Hang Power Snatch + Power Snatch
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
Overhead Squat
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
Workout
BWM: Body Weight Mostly (Time)
10 CAP
4 Rounds
20 Med Ball Thruster (20/14)
15 KBS (53/35)
10 V-Ups
WOD: Workout (Time)
10 CAP
RX
24/20 Calorie Ski or Row
30 Back Squats (105/75)
16/12 Calorie Ski or Row
20 Back Squats (105/75)
RX+
30/24 Calorie Ski or Row
30 Back Squat (155/105)
20/16 Calorie Ski or Row
20 Back Squat (155/105)
Affiliate version of 2023 CF Games Workout “Ski Bag”
COMP: Competition Workout (Time)
10 CAP
30/24 Calorie Ski or Row
15 Back Squats (225/155)
20/16 Calorie Ski or Row
20 Back Squats (225/155)
Post Workout
KIKR: AMRAP 2 – Burpees (AMRAP – Reps)
AMRAP 2
Burpees
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)