CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Heavy Single Snatch (10-12 minutes)
3. Workout Prep
1 set:
100m Row (at workout pace)
5 Push Ups
Strength/Accessory
Snatch
Build to a heavy single Squat Snatch
(10-12 minutes)
* rest as needed between lifts *
Workout
BWM: Body Weight Mostly (Time)
14 CAP
2 Rounds
RX
35 Sit Ups | RX+ GHD
30/24 Cal Bike | RX+ Ski
25 KBS (50/35) | RX+ 70/35
20 Lunges | RX+ KB Lunges
WOD: Workout (Time)
16 CAP
RX
1750/1500m Row
*Every 2:00 (including 0:00) perform 12/10 Push Ups
RX+
2000/1750m Row
15/12 Push Ups
Target time: 9-11 minutes
COMP: Competition Workout (Time)
16 CAP
2000/1750m Row
Every 2:00 (including 0:00) perform 20/15 Push Ups
Post Workout
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side