CrossFit Bartlesville – CrossFit
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