CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
10 minutes with a PVC or Empty Barbell
Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
5 minutes (This is strength prep)
2-3 Times through
Focus on footwork and finishing the pull
2. Strength Prep
Every min (10 mins) 2 Clean and Jerks (60-75%)
3. Workout Prep
1 set:
4 Dumbbell Front Squats
2 Ring Push Ups
Strength/Accessory
Clean and Jerk
Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 12
10 Clean & Jerk (95/65)
10 Burpee Over Bar
10 Squat Hops
WOD: Workout (AMRAP – Rounds and Reps)
RX
10:00 AMRAP
2-4-6-8-10…..
Goblet Squat (70/53 KB)
8 Hand Release Pushups
RX+
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)
Target number of reps: 136+ reps (Round of 16 Squats)
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 10
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
10 Ring Push Ups
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
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)