CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
45-Second Row (build in pace)
5 Hand Release Push-ups
10 Alternating V-Ups
5 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
5 Bench press (build in weight)
5 V-Ups
Workout
BWM: Body Weight Mostly (Time)
20 CAP
5 Rounds
15 Goblet Squat, 53/35 | 45/25#
15 Burpees
400m Run
RX+
70/53/35#
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 20
RX
12/10 Calorie Row
15 Bench Press (95/65)
18 Alternating V-Ups
RX+
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups
Target number of Rounds: 9+ Rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 20
15/12 Calorie Row
15 Bench Press (135/95)
15 Wall Ball V-Ups (20/14)
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
Strength/Accessory
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)