CrossFit Bartlesville – CrossFit

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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)

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