CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
:15 sec Air Bike (Arms)
:15 sec Air Bike (Legs)
:15 sec Air Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
2. Workout Prep
2 sets:
5/4 Calorie Air Bike
2 Hang Power Cleans (work up in weight)
Workout
BWM: Body Weight Mostly (Time)
4 Rounds
18 CAP
40 DU
15 KBS (53/35)
200m Run
RX+
70/53 KBS
WOD: Workout (2 Rounds for time)
7 CAP Ea. Set
RX
21-15-9*
Calorie Air Bike
Hang Power Cleans (95/65)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (135/95)
*Women’s Calories: 16-12-8
RX+
135/95 HPC
155/105 HPC
Target time each set: 4:30-5:30
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
Post Workout
KIKR: Max Unbroken Wallball Shots (AMRAP – Reps)
Max unbroken WBS (20/14)
Mobility (Checkmark)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)