CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
3 sets:
30-second Single Unders
10 Box Step Ups
10 Alternating V-Ups
2. Strength
Turkey Get Up Carries
3. Workout Prep
2 sets:
10 Double Unders (each/same time)
5 GHD’s (each) (or stick sit-ups)
4 Dumbbell Box Step Ups (each/ build in weight)
Strength/Accessory
Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side
Workout
BWM: Body Weight Mostly (Time)
Teams of 2
21-15-9
Deadlift (205/155/185/135) (You Go I Go)
*60 Cal Bike after each set together
Workout (4 Rounds for time)
Teams of 2
Every 6:00 (4 sets)
4 CAP Per Set
RX
60 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (35s/25s) (24/20)
Partner 2: 15 Stick Sit-Ups
*Both working at the same time and switch when station is completed*
RX+
75 DUs
(50s/35s) (24/20) Dumbbell Box Step Overs
GHDs
Target time each set: 2:45-3:30
COMP: Competition Workout (4 Rounds for time)
Teams of 2
Every 6:00 (4 sets)
4 CAP Per Set
100 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 20 GHD Sit Ups
Post Workout
KIKR: 500m Ski (Time)
Max Effort
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose