CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength
5 sets: 3 Position Squat Clean (high hang/hang/floor) @60-70% of 1RM Clean & Jerk, complete a set every 1:30
3 sets: 1 Push Jerk: @80-90% of 1RM Clean and Jerk
3. Workout Prep
2 sets:
2 Hang Squat Cleans (build-in weight)
2 Burpee Chest to Bar
Strength/Accessory
3 Position Squat Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
High Hang, Above the Knee, Floor
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)
Complete a set every 1:30
Hold on to the bar until all 3 reps are complete
Push Jerk
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *
Workout
BWM: Body Weight Mostly (Time)
18 CAP
27-21-15-9-3
Hand Release Push Up
Sit Ups
* 100ft Bear Crawl After each Set
RX+
GHD
50ft HSW
WOD: Workout (Time)
10 CAP
RX
12-9-6
Hang Squat Clean (135/95)
Burpee Pull Up
RX+
155/105 HSC
Burpee Chest to Bar
Target time: 5-7 minutes
Metcon (No Measure)
COMP: Competition Workout (Time)
10 CAP
9-6-3
Hang Squat Clean (185/125)
Burpee Muscle Up
Post Workout
KIKR: Broad Jump (Distance)
Broad Jump for Max Distance
3 Minutes to Establish Max Distance Broad Jump
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)