CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
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
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
Target number of Rounds: 8+ rounds
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
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
KIKR: KIKR (5 Rounds for time)
100m Max Effort Row
-Rest :30 between rounds-
Record time for each round