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
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)