CrossFit Bartlesville – CrossFit
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)