CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
5 minutes, 2-3 times through
Focus on footwork and finishing the pull
2. Strength Prep
Hang Squat Clean: 3RM
Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean
3. Workout Prep
2 sets:
2 Thrusters (build in weight)
4 GHD’s
4 Crossovers (OR 8 Double-unders OR 8 Single-unders)
Strength/Accessory
Hang Squat Clean
Hang Squat Clean:
– Establish a 3 RM for the day
Clean Grip Deadlift
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Workout
BWM: Body Weight Mostly (Time)
4 Rounds
15 CAP
40 DUs | RX+ 20 DU Crossover
30 Russian Twists (20/14)
20 Sit-Ups | RX+ GHD
1:00 Plank | RX+ HS Hold (against wall)
BWM 2 – Comp
BWM2: Metcon (Time)
4 Rounds / 15 cap
20 Single + Double + Cross-over Single
30 Russian Twist, 45/25
20 GHD
1 min – HS Hold
WOD: Workout (2 Rounds for time)
2 Sets
5 CAP Per Set
RX
3 Rounds
12 Thrusters (55/35)
12 Stick Sit Ups
75 Single Unders
-rest 3:00 between sets-
RX+
3 Rounds
65/45 Thruster
GHD or V-Ups
24 Crossover Single Unders Or 48 Double Unders
Target time each set: sub 4 minutes
COMP: Competition Workout (2 Rounds for time)
2 Sets (5 CAP per Set)
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups
36 Crossover Single Unders
-rest 3:00 between sets-
Post Workout
KIKR: Max Height Box Jump (Distance)
Max Height Box Jump
5 Mins to Establish
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose