CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s


3 sets

5 Snatch Grip Deadlifts

4 Snatch Highpulls

3 Muscle Snatches

2 Power Snatches

3 Bodywieght Rows

3 Low Bar Muscle Up transitions

2. Workout Prep

2 sets:

3 Power Snatch (build in weight)

1 Bar Muscle Up


BWM: CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scale BMU With The following



Jumping Pull-Ups

Target number of Rounds: 8+ rounds


Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 2 min between rounds-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

Post Workout

KIKR: KIKR (5 Rounds for time)

5 Rounds

100m Max Effort Row

-Rest :30 between rounds-

Record time for each round