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 Warmup

-into-

6:00 AMRAP

30-second Air Bike

10 Suitcase Sit Ups

8 Alternating Dumbbell Snatches (light weight, practice the transition)

2. Workout Prep

3 sets:

5/4 Calorie Air Bike (build in pace)

3 V-Ups

4 Alternating Dumbbell Snatch (build in weight)

Workout

BWM: Body Weight Mostly (AMRAP – Rounds and Reps)

AMRAP 9

25 DU

10 Goblet Squats (53/35/20)

10 KBS, (same)

RX+

70/53/35

WOD: Workout (2 Rounds for time)

2 sets (1 set every 10:00)

8 Min Cap Per Set

RX

16/13 Calorie Bike

15 V-Ups

25 Alternating Dumbbell Snatches (35/25/15)

16/13 Calorie Air Bike

15 V-Ups

RX+

20/16 Calorie Bike

20 V-Ups

50/35/20 DB Snatch
Target time each set: 6-7 minutes

COMP: Competition Workout` (2 Rounds for time)

2 sets (1 set every 10:00)

20/16 Calorie Air Bike

20 GHD’s

30 Alternating Dumbbell Snatches (50/35)

20/16 Calorie Air Bike

20 GHD’s

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Post Workout

KIKR: Unbroken PU/BMU (AMRAP – Reps)

Max Unbroken:

RX – Pull-Ups

RX+ – BMU

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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