CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
2. Strength
Heavy 2-rep Deadlift:
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
2 sets:
1 Sandbag Clean (build in weight)
3 Chest to Bars
4 Toes to Bar
5 Wall Balls
Strength/Accessory
Deadlift
Build to a heavy 2 rep deadlift (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
BWM: Body Weight Mostly (Checkmark)
EMOM 21
Min 1: 12 Step Ups (24/20)
Min 2: 12 Legs Over Plate
Min 3: 24 Mountain Climbers
No Score, just do the work
Workout (Time)
18 CAP
RX
5 Power Cleans (185/125)
15 Pull Ups
20 Toes to Bar
50 Wall Balls (14/10)
20 Toes to Bar
15 Pull Ups
5 Power Cleans (185/125)
RX+
5 Power Cleans (205/135)
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans (205/135)
Affiliate friendly version of 2023 CF Games workout “Pig Chipper”
Target time: sub 13 minutes
COMP: Competition Workout (Time)
10 Power Cleans (205/135)
20 Chest to bar Pull Ups
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups
10 Power Cleans (205/135)
Post Workout
KIKR: 500m Ski (Time)
Max Effort
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)