CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
3 Inch Worm + 6 Shoulder Taps
30 Single Unders
5 Single Arm Ring Rows (each)
10 Suitcase Sit ups
2. Workout Prep
2 sets:
1 Wall Walk + 4 Shoulder Taps
10 Double Unders
4 Inverted Ring Rows
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
EMOM 15
Min 1: 12 Deadlift (155/105/75)
Min 2: 9 Hang Cleans
Min 3: 6 Push Press
1 “Round” = 27 Reps
Max Score = 135
WOD: Workout (Time)
16 CAP
8 Rounds
RX
Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)
25 Double Unders
8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55)
RX+
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)
Target time: 11-13 minutes
COMP: Competition Workout (Time)
8 Rounds
16 CAP
Wall Walk (Up) + 12 Shoulder Taps + Wall Walk (Down)
30 Double Unders (Heavy Rope)
30ft Hand over Hand Sled pull (3×45/2×45)
Skills and Drills
Toes to Bar: Week 6 Day 1 (Checkmark)
Toes to Bar:
Week 6, Day 1
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold
Post Workout
KIKR: 5 Min Squat Hold (Time)
Accumulate 5 minutes in the bottom of a squat
Mobility (Checkmark)
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)