CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number in Air Squats (max 15)
2. Strength
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
3. Workout Prep
3 sets:
5/4 Calorie Air Bike
5/4 Calorie Row
*Build in pace/ practice transitions*
Strength/Accessory
Back Squat
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
Workout
BWM: Body Weight Mostly (Time)
10 Rounds
2 KB Deadlifts
4 Goblet Squats
6 Sit Ups
8 KBS
10 Lunges
RX+
2 Deadlift (155/105 135/95)*
4 Front Squats*
6 V-UPS
8 KBS (70/55/35)
10 KB Lunges
* Same bar, and take it from the floor
WOD: Workout (4 Rounds for time)
Every 5:00 (4 sets)
3:00 CAP Each Set
RX
16/13 Calorie Bike
16/13 Calorie Row
RX+
20/16 Cals Each
Target time each set: 2-2:30
COMP: Competition Workout (4 Rounds for time)
Every 5:00 (4 sets)
3:00 CAP Each Set
RX
25/20 Calorie Bike
25/20 Calorie Row
Post Workout
KIKR: KIKR (Time)
30 Cal Ski
50 Jump Lunges
Run 800M
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)