CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
:30 easy Row
3 Burpees
5 Back Squats (empty)
:20 moderate Row
2 Line Facing Burpees
5 Back Squats (Add a little weight)
:10 fast Row
1 Burpee Broad Jump
5 Back Squats (Add a little more weight)
2. Strength Prep
Back Squat: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
3. Workout Prep
1 set:
5/4 Calorie Row
2 Burpee Broad Jumps
5/4 Calorie Air Bike
2 Burpee Broad Jumps
Strength/Accessory
Back Squat
Back Squat:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Workout
BWM: Body Weight Mostly (Time)
15 CAP
10 Snatches (115/80) | RX+ (135/95)
20 Burpees Over Bar
400m Run
20 Burpee Over Bar
10 Snatches
WOD: Workout (4 Rounds for time)
4 sets (1 set every 5:00)
4 CAP per Set
RX
Even Sets: (0:00, 10:00)
12/10 Calorie Row
12 Burpee Broad Jumps (3/2ft)
12/10 Calorie Row
Odd Sets: (5:00, 15:00)
12/10 Calorie Air Bike
12 Burpee Broad Jumps (3/2ft)
12/10 Calorie Air Bike
RX+
15/12 Cals
15 Burpee Broad Jumps (4/3ft)
Target time each set: 2:30-3:30
COMP: Competition Workout (4 Rounds for time)
4 sets (1 set every 5:00)
4 CAP per Set
Even Sets: (0:00, 10:00)
20/16 Calorie Row
15 Burpee Broad Jumps (4ft)
20/16 Calorie Row
Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4ft)
15/12 Calorie Air Bike
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Post Workout
KIKR: 2 Mins Max Air Squat (AMRAP – Reps)
AMRAP 2
Air Squats