CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Run
1:00 Jump Rope
-into-
8:00 AMRAP
1x50ft Shuttle Run
5 Overhead Squats
5 Power Snatches
3 Squat Snatches (building in weight)
2. Workout Prep
3 sets:
50m Run
2 Squat Snatch (build in weight)
Workout
BWM: Body Weight Mostly (Time)
40-30-20-10
Farmer Hold Lunge (35/20)
Floor Press W/ Bumper Plate While Feet Elevated (45/25)
Med Ball Thruster (20/14)
DU’s
WOD: Workout (2 Rounds for time)
2 Sets
8 CAP per Set
RX
Set 1:
200m Run
10 Squat Snatch (75/55)
300m Run
6 Squat Snatch (115/80)
400m Run
2 Squat Snatch (135/95)
-Rest 3:00-
Set 2:
2 Squat Snatch (135/95)
400m Run
6 Squat Snatch (115/80)
300m Run
10 Squat Snatch (75/55)
200m Run
RX+
10 Squat. Snatch (95/65)
6 Squat Snatch (135/95)
2 Squat Snatch (155/105)
Target time each set: 5:30-6:30
COMP: Competition Workout (2 Rounds for time)
2 Sets
8 Min CAP Per Set
For Time:
Set1:
200m Run
10 Squat Snatch (115/80)
300m Run
6 Squat Snatch (155/105)
400m Run
2 Squat Snatch (185/125)
-Rest 3:00-
Set 2:
2 Squat Snatch (185/125)
400m Run
6 Squat Snatch (155/105)
300m Run
10 Squat Snatch (115/80)
200m Run
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 3 minutes b/t rounds
Post Workout
KIKR: KIKR (Time)
15-9-6
WBS (20/15)
Burpees
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)