CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Banded 7’s + Hip Halo
-into-
10:00 Amrap
100m Run (build in pace)
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Pike Push Ups
10 Deadbugs
2. Workout Prep
2 sets: (with partner)
100m Partner Run
5 Synchro Wall Balls
2 Handstand Push Ups (each)
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
200m Partner Run
20 Synchro Wall Balls (20/14)
80 Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
60 Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Pushups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
RX+
40/30/20/10 HSPU
Target time: 15-17 minutes
Option 1: Gymnastics Skill Work
Double Unders: Week 1 Day 2 (AMRAP – Reps)
Single Under Practice:
On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders.
Athletes will work for the ENTIRE 2 minutes.
* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.
Advanced option: finding the largest number of unbroken double-unders in a two-minute window.
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Seated Straight Bar Row @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Post Workout
KIKR: KBS (Time)
50 KBS (35/25)
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)