CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

8 min AMRAP

6 Deadlifts

5 Hang Power Cleans

4 Shoulder to Overhead (empty barbell)

3 Bodyweight Rows (OR Ring Rows)

2 Low Bar Muscle Transition (OR 2 burpees)

2. Workout Prep

3 sets:

2 Deadlifts (build in weight)

2 Hang Power Cleans

2 Shoulder to Overhead

2 Pull Ups

2 Chest to Bar

1 Bar Muscle Up

(Liberty: barbell complex + 2 ring rows + 2 jumping pull-ups + 2 banded strict pull-ups)

Strength

BAR: Metcon (Weight)

EMOM x 10

Squat Clean Thruster

*increase load each set

Workout

BWM: Body Weight Mostly (Time)

Teams of 2

20-19-18-17-16…1 burpees

200 meter run, 250 row or 15 calories bike after each round of burpees

WOD: Workout (3 Rounds for time)

5 CAP Per Set

RX

3 Rounds

10 Deadlift (155/105)

3 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (115/80)

8 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (75/55)

20 Pull Ups

RX+

Deadlift (225/155)

5 Bar Muscle Ups

Hang Power Clean (135/95)

10 Chest to Bar Pull Ups

Shoulder to Overhead (95/65)

30 Pull Ups
Target time each set:

Set 1: 2-3 minutes

Set 2: 2:30-3:30

Set 3: 3-4 minutes

Optional Accessory Work

Optional Accessory (Checkmark)

Optional accessory, pending workout time:

3 Sets

10 Seated Banded Lat Pull Downs

14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)

6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

Post Workout

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Sit ups | RX+ T2B

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