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
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
3. Workout Prep
2 sets:
4 Box Jump Overs (build in height)
5/4 Calorie Row (build in pace)
2 Burpee Box Get Overs (build in height)
Strength/Accessory
Snatch
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Workout
BWM: Body Weight Mostly (Time)
14 CAP
RX
5 Rounds
12 Left Arm DB S2O
12 Right Arm DB S2O
20 Goblet Squats
* 35/25lb DB
BWM 2: Battle At The Ranch WOD #3 (AMRAP – Reps)
RX+
2 Rounds of:
2 minute clock
12 Left Arm DB S2O
12 Right Arm DB S2O
20 Goblet Squats
* 50/35lb DB
-then AMRAP 10m shuttle sprints in balance of the 2 minutes
-Rest 3 minutes
WOD: Workout (2 Rounds for time)
2 Sets
8 CAP per Set
RX
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
-rest until 10:00, performe second set reversed-
RX+
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
Target time each set: 5-7 minutes
COMP: Competition Workout (2 Rounds for time)
2 sets
8 CAP per Set
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (48/36)
-rest until 10:00, perform second set reversed-
Post Workout
KIKR: Max UB KBS (AMRAP – Reps)
Max Unbroken Kettlebell Swings (53/.35)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose