CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in weight)
10 Air Squats
2. Strength Prep
Shoulder Press:
– 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 that 4 RM.
3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Box Jumps
2 Strict Handstand Push Ups
4 Air Squats
Strength/Accessory
Shoulder Press
Shoulder Press:
– 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 that 4 RM.
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
EMOM Until Failure
1 T2B
1 Hang Snatch (75/55)
* Add 1 rep to each movement, each round
Score = Rounds (minutes) completed + reps completed in the last round
WOD: Workout (2 Rounds for reps)
RX
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (24/20)
5 Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
RX+
30/24 Box Jump
Strict Handstand Push Ups
Target number of Rounds each set: 4+ Rounds
COMP: Competition Workout (2 Rounds for reps)
2 Sets
In a 5:00 window
14x50ft Shuttle Run
AMRAP in the time remaining of
7 Box Jumps (30/24)
7 Strict Handstand Push Ups
21 Air Squats
-rest 5 minutes between sets-
Post Workout
KIKR: KIKR (AMRAP – Reps)
AMRAP 5:
Run 800m
-then, in time remaining
AMRAP Burpees
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)