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 pull
2. Strength Prep
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, o higher than 90%)
* Complete 1 set every 1:15 *
3. Workout Prep
3 sets:
5/4 Calorie Assault Bike (build in pace)
3 Thrusters (build in weight)
10ft Front Rack Walking Lunge (build in weight)
Strength/Accessory
Clean & Push Jerk
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 15
15 Sit Ups
:20 Wall Sit
10 Burpees
:20 Plank Hold (on forearms)
RX+
15 GHDSU, :60 Wall Sit, 10 Strict Burpees, :60 Plank Hold
:60 Wall Sit
WOD: Workout (Time)
14 CAP
RX
16/12 Calorie Assault Bike
21 Thrusters (65/45)
14/11 Calorie Assault Bike
18 Thrusters (75/55)
12/10 Calorie Assault Bike
15 Thrusters (95/65)
-into-
75ft Front rack Walking Lunge (95/65)
RX+
21/16 Calorie Assault Bike
21 Thrusters (75/55)
18/14 Calorie Assault Bike
18 Thrusters (95/65)
15/12 Calorie Assault Bike
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)
Target time: 9-11 minutes
COMP: Competition Workout (Time)
14 CAP
21/16 Calorie Assault Bike (or 16/14 Echo)
18 Thrusters (95/65)
18/14 Calorie Assault Bike (or 14/12 Echo)
15 Thrusters (115/80)
15/12 Calorie Assault Bike (or 12/10 Echo)
12 Thrusters (135/95)
-into-
50ft Overhead Walking Lunge (135/95)
Post Workout
KIKR: Row Interval (2 Rounds for time)
2 Rounds:
Max Effort 250m Row
Rest 1 Min
Record time for each round
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)