CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Heavy Single Squat Clean + Push Jerk (10-12 minutes)
3. Workout Prep
2 sets:
2 Overhead Squats (Build in weight)
2 Burpee Over Bar
2 Pull Ups
Strength/Accessory
Clean & Push Jerk
Build to a heavy Squat Clean + Push Jerk
(10-12 min)
Workout
BWM: Body Weight Mostly (Time)
18 CAP
5 Rounds
21/16 Cal Row
15 Russian Twist (20/14 Med Ball)
9 Push Ups
WOD: Workout (3 Rounds for reps)
RX
3 sets
5:00 AMRAP
8 Overhead Squats (75/55)
7 Burpee Over Bar
6 Pull Ups
-rest 3:00 between sets-
RX+
95/65 OHS
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
Target number of Rounds: 3+ rounds
Record Reps for each set
RX = 21 Reps Per Round
RX+ = 24 Reps Per Round
COMP: Competition Workout (3 Rounds for reps)
3 sets:
5:00 AMRAP
10 Overhead Squats (95/65)
10 Burpee Over Bar
10 Pull Ups
-rest 3:00 between sets-
Post Workout
KIKR: 1 Min Max Cal Assault Bike (AMRAP – Reps)
Max effort calories for 1 minute on the Assault Bike
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side