CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Tabata: :20 on, :10 off
6 sets each of:
Jogging
Rowing
Up Downs
2. Workout Prep
1 set
100m Run (at workout pace)
100m Row (at workout pace)
1 Burpee Broad Jump
1 Line Facing Burpee
1 Burpee to 6” Target
Strength
3 Position Power Clean (Weight)
EMOM 10
3 Position Power Clean (floor -> above knee -> pockets)
Work to a heavy set
Metcon (No Measure)
3 Position Power Clean EMOM x 10
Workout
BWM: Body Weight Mostly (Time)
15 CAP
21 Squat Clean (95/65)
42 Sit Ups
15 Squat Cleans (115/75)
30 Sit Ups
9 Squat Clean (135/95)
18 Sit Ups
WOD: Workout (3 Rounds for time)
RX
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to Bar (out of reach bar)
Target time each set: 5-7 minutes
No Comp Variation
Post Workout
KIKR: KIKR (Time)
3 Min OH Hold (45/25)
2 Min Squat Hold
1 Min Hang Hold
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose