CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into

8 min AMRAP

10yd Bear Crawl

10yd Bear Crawl Backwards

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

5 Shoulder Press

:10 Handstand Hold

2. Strength Prep

Shoulder Press: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

3. Workout Prep

3 sets:

2 Power Cleans (build in weight)

1 Wall Walk

Strength/Accessory

Shoulder Press

Shoulder Press:

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

Workout

BWM: Body Weight Mostly (Calories)

Teams of 2

ARMAP 20

P1:

10 KBS (53/35)

10 Sit Ups

10 Goblet Squat

P2:

Max Cal Row

** Switch after partner completes 1 full round
Score = Calories Rowed

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 9

RX

Round 1: 3 Power Cleans + 1 Wall Walk

Round 2: 3 Power Cleans + 2 Wall Walks

Round 3: 3 Power Cleans + 3 Wall Walks

Round 4: 6 Power Cleans + 4 Wall Walks

Round 5: 6 Power Cleans + 5 Wall Walks

Round 6: 6 Power Cleans + 6 Wall Walks

Round 7: 9 Power Cleans + 7 Wall Walks

* 135/95 | 115/80 Barbell

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

RX+

155/105 Barbell

COMP: Competition Workout (AMRAP – Rounds and Reps)

AMRAP 9

Round 1: 3 Squat Cleans + 1 Wall Walk

Round 2: 3 Squat Cleans + 2 Wall Walks

Round 3: 3 Squat Cleans + 3 Wall Walks

Round 4: 6 Squat Cleans + 4 Wall Walks

Round 5: 6 Squat Cleans + 5 Wall Walks

Round 6: 6 Squat Cleans + 6 Wall Walks

Round 7: 9 Squat Cleans + 7 Wall Walks

155/105 | 135/95 Barbell

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Post Workout

KIKR: 2 Mins Max Burpees (AMRAP – Reps)

Mobility (Checkmark)

1 min tricep smash (each)

1 min seal pose (each)

1 min Foot Smash (each side)

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