CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-seconds Single Unders
10 Deadbugs
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Back Squats (empty bar)
2. Strength Prep
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
3 Hang Power Cleans (build in weight)
10 Double Unders
10ft Walking Lunge
Strength/Accessory
Back Squat
Back Squat 1×10
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
Workout
BWM: Body Weight Mostly (Time)
10 CAP
15 Burpees
30 Lunges
60 Sit-Ups
30 Lunges
15 Burpees
RX+
Burpee To Bar (bar must be out of reach)
100ft Overhead Walking Lunge (50/35)
GHD
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 15
RX
20 Deadlifts (95/65)
35 Double Unders
100ft Walking Lunge
35 Double Unders
10 Hang Power Cleans (95/65)
RX+
50 Double Unders
115/80 Barbell
Target number of Rounds: 3.5+ Rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 15
20 Deadlifts (135/95)
60 Double Unders
120ft Walking Lunge
60 Double Unders
10 Hang Power Cleans (135/95)
Post Workout
KIKR: 50 Calorie Assault Bike (Time)
50 Cal Bike
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)