CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Jump Rope


8 min AMRAP

5 GHD Sit Ups to Parallel (or 6 alternating v-ups)

10 Step Ups

10 Russian Kettlebell Swings

10 Bird Dogs

2. Workout Prep

2 sets:

4 GHD’s (or v-ups)

2 Box Jumps

4 Kettlebell Swings

Skills and Drills

Double-Unders: Week 5 Day 1 (AMRAP – Reps)

Stringing Double-Unders:

You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:

Max reps of unbroken double-unders.

Track your best score of the day.

Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs

How to score crossovers:


BWM: Body Weight Mostly (Time)

18 CAP

3 rounds

15/10 cal bike

3 wall walks

15 med ball thrusters (20/14)

3 wall walks

WOD: Workout (2 Rounds for reps)


10 min AMRAP

20 GHD Sit Ups (Or V-Ups)

20 Box Jump (24/20)

20 Kettlebell Swings (53/35)

-rest 5:00-

5 min AMRAP

10 GHD Sit Ups (Or V-Ups)

10 Box Jump (24/20)

10 Kettlebell Swings (53/35)
Target number of Rounds each set:

Set 1: 4+ rounds

Set 2: 3+ rounds

Post Workout


KIKR: Metcon (Time)

30 Cal Ski

20 Cal Row

10 Cal Bike

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose