CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
:10 Handstand Hold (or dumbbell/barbell overhead hold)
:30 Air Bike
30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge)
5 Shoulder Press (build in weight)
2. Strength Prep
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
3. Workout Prep
2 sets
10-second Assault Bike (build up to workout pace)
2 Handstand Push Ups
30ft Sled Push (or 50 ft lunge)
Strength/Accessory
Shoulder Press
Shoulder Press
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
EMOM 21
Minute 1: 12 KBS, 53/35 | 45/25
Minute 2: 15/12 Ski
Minute 3: amrap Single-unders | RX+ DU’s
WOD: Workout (5 Rounds for time)
Teams of 3
5 Sets (each/1:2)
2 CAP Per Set
RX
10/8 Calorie Air Bike
15 Push Ups
75ft Bodyweight Lunge
RX+
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Lunge
Target time each set: 1:30- 1:50
Overall workout time cap: 28 minutes
Post Workout
KIKR
KIKR: Metcon (Time)
30 Ground to Overhead
RX: 95/65 | 75/55
RX+: 135/95 | 95/65
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)