CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets

30-second Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Single Arm Dumbbell Shoulder Press (each)

10 Hollow Rocks

2. Strength

Strict Press 10RM

3. Workout Prep

2 sets

10 Double Unders

5 Wall Balls

Strength/Accessory

Shoulder Press

Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

BWM: Body Weight Mostly (Time)

12 CAP

3 Rounds

20/15 Cal Bike

20 KBS (53/35)

20 Mtn Climber

RX+

70/35lb KBS

10 HSPU

WOD: Workout (Time)

15 CAP

RX

160 Single Unders

40 Wall Balls (14/10)

160 Single Unders

30 Wall Balls (14/10)

160 Single Unders

20 Wall Balls (14/10)

RX+

100 Double Unders

20/14 WBS
Target time: 9-11 minutes

COMP: Competition Workout (Time)

15 CAP

100 Double Unders

40 Wall Balls (25/20)

100 Double Unders

30 Wall Balls (25/20)

100 Double Unders

20 Wall Balls (25/20)

Post Workout

KIKR: KIKR (Checkmark)

10x50m Spring
Sprint down, walk back

Mobility (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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