CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
With Partner
2 sets:
100m Run (together)
10ft Single Dumbbell Synchro Lunge (build in weight)
Workout
WOD: Workout (3 Rounds for reps)
Teams of 2-3 /
WOD 1 / AMRAP 12
Row continuously for Cals
15 Sit ups
9 Power Cleans, 135/95/65
-rest 2
WOD #2 / AMRAP 12
Bike Continuously for Cals
15 Ring Rows or Pull-ups
9 Front Squats, 95/65/45
-rest 2
WOD #3 / AMRAP 12
Continuous Single-unders for reps
15 Push-ups
9 Power Snatch, 75/55/35
Option 1: Gymnastics Skill Work
Double Unders: Week 4 Day 2 (AMRAP – Reps)
Double Unders: Week 4 Day 2
Working on coordination and rhythm
On a running 3 minute clock, accumulate as many single-double reps as you can.
Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Ring Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)