CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Roll and Reach
10 Alternating V-Ups
10-second Hand Stand Hold
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
3. Workout Prep
2 sets:
4 Toes to Bar
1 Wall Walk
Strength/Accessory
Shoulder Press
Shoulder Press 1×10
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
Workout
BWL: Body Weight Mostly (Time)
24 CAP
7 Rds
5 Goblet Squat + KBS (53/35)
5 Burpee Pull-Ups
100m Run
RX+
70/53lb KB
Burpee BMU
WOD: Workout (Time)
14 CAP
4 Rounds
RX
20 Knees to Elbows
3 Wall Walks
RX+
20 Toes to Bar
4 Wall Walks
Target time: 8-10 minutes
WOD: Competition Workout (Time)
14 CAP
4 Rounds
25 Toes to Bar (Or 25 GHD’s)
5 Wall Walks
Post Workout
KIKR: KIKR (Time)
21-15-9
Push Ups
Sit-Ups
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)