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, 2-3 times through
Focus on footwork and finishing pul
2. Strength Prep
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
-into-
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
3. Workout Prep
2 sets:
10ft Dumbbell Walking Lunge (build in weight)
1 Rope Climb (half way up)
2 Dumbbell Clean and Jerks (build in weight)
Strength/Accessory
3 Position Squat Clean
High Hang, Above the Knee, Floor
* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Push Jerk
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
Workout
BWM: Body Weight Mostly (Time)
14 CAP
50 Situps
50 Forward Lunges
25 Burpees
50 Reverse Lunges
50 Situps
WOD: Workout (Time)
16 CAP
RX
126ft Front Rack Dumbbell Walking Lunge (35s/25s)
-into-
3 Rounds
1 Rope Climb (or 4 strict pull-ups)
12 Dumbbell Clean and Jerks (35s/25s)
42ft Front Rack Dumbbell Walking Lunge (35s/25s)
RX+
2 Rope Climbs (or 8 Strict Pull-ups)
50/35 Dumbbell
Affiliate friendly version of 2023 CF Games Workout “Alpaca Redux”
Substitute KBs if needed
Target time: 11-13 minutes
COMP: Competition Workout (Time)
16 CAP
126ft Front Rack Kettlebell Walking Lunge (53s/35s)
-into-
3 Rounds
2 Rope Climbs
12 Hang Kettlebell Clean and Jerks (53s/35s)
42ft Front Rack Kettlebell Walking Lunge (53s/35s)
Post Workout
KIKR: 800m Run (Time)
Max Effort 800m Run
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side