CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

30-Second Knee Plank

5 Back Squats (Build in weight, stay light)

2. Strength

Heavy 10-rep Back Squat

3. Workout Prep

With Partner:

3 sets:

4 Box Step Ups (each)

1 Sandbag Clean (build in weight)

Strength/Accessory

Back Squat

Back Squat

– 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)

40 CAP

50 Rounds

1 Burpee Pull Up | RX+ Burpee BMU

2 Box Jumps (24/20)

3 T2B

WOD: Workout (Time)

22 CAP

Teams of 2

RX

300 Box Step-ups (20” all athletes)

Every 2:00 (including 0:00) perform 4 Power Cleans (135/95)

* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

RX+

185/125 Power Clean
Target time: 14-16 minutes

COMP: Competition Workout (Time)

22 CAP

Teams of 2

400 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Power Cleans 185/125)

Post Workout

KIKR: 2 Mins Max Air Squat (AMRAP – Reps)

AMRAP 2

Air Squats

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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