CrossFit Bartlesville – CrossFit
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