CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 Amrap
30-Second Air Bike
5 Ring Rows
5 Back Squats (build-in weight)
10 Bird Dogs
5 Roll and Reach
2. Strength Prep
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
3 Pull Ups
5/4 Calorie Air Bike (build in pace)
Strength/Accessory
Back Squat
Back Squat 1×4
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
Workout
BWM: Body Weight Mostly (Time)
15 CAP / 4 Rounds
40 Single-unders
20 WBS, 14/10/6#
Row 250m
RX+
40 DU’s
20 UB WBS, 20/14/10
Ski 15/12cal
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 16
RX
3-person team
Partner 1: 10 Deadlifts (155/105)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Cals Bike
RX+
185/125 DL
*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.
Target Round of Calories: 20/16+ Calories
COMP: Competition Workout (AMRAP – Rounds and Reps)
3-person team
16:00
Partner 1: 10 Deadlifts (225/155)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
Post Workout
KIKR: KIKR (AMRAP – Reps)
Max Unbroken KBS (53/35)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch