CrossFit Bartlesville – CrossFit

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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)

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