CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
3 Inch Worms
1 Zombie Rope Climb (Or 8 Ring Rows)
10 Deadbugs
5 Deadlifts (build in weight)
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 Rope Climb
5 Push Ups
5 Dumbbell Bench (build in weight)
2 Strict Pull Ups
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 (AMRAP – Rounds and Reps)
AMRAP 30
Teams of 2
Partner 1: 15 Cal Row
Partner 2: 15 Cal Bike
– switch –
Partner 1: 15 Cal Bike
Partner 2: 15 Cal Row
50 Sit-Ups
Partner 1: 15 Cal Row
Partner 2: 15 Cal Bike
– switch –
Partner 1: 15 Cal Bike
Partner 2: 15 Cal Row
50 Box Jump Overs
Both work for the row/bike, 1 works for Sit-Ups & Box Jump Over
WOD: Workout (2 Rounds for reps)
RX
6:00 Amrap
8 Push Ups
1 Rope Climb (Or 4 Strict Pull Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
5 Strict Pull Ups
RX+
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
Target number of Rounds each set: 6+ rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
6:00 Amrap
10 Deficit Push Ups (4in/2in)
1 Rope Climb (Or 4 Strict Pull Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (60s/40s)
5 Strict Pull Ups
Post Workout
KIKR: Max UB T2B (AMRAP – Reps)
Max Unbroken T2B
This is the last week of the T2B gymnastics cycle. See your progress
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)