CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC Overhead Squats
-into-
6 min AMRAP
2x50ft Shuttle run
10 Ring Rows
3 Snatch Push Press + 3 Overhead Squats (empty bar)
2. Strength Prep
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
3. Workout Prep
1 set:
1x50ft Shuttle Run
3 Pull Ups
3 V-Ups
Strength/Accessory
This strength cycle focuses on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during the next six weeks.
Athletes will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please scale to Power or take the weight down for new athletes or anyone who may need a break. Remember, days labeled “Work up to a Heavy” mean we want to see athletes reach a top weight (within their limitations) in 5-6 working sets.
Also, as a bonus, we will alternate between Bench and Deadlifts each week to maintain a steady balance on the power lifts. After the strength cycle, we will test out with “The Other Total” and other fun challenges to end the year.
Snatch Push Press + Overhead Squat
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Workout
BWM: Body Weight Mostly (Time)
20 CAP (including rest)
100 DU
75 Air Squat to Med Ball
50 Sit-Ups
Rest 5min – Then repeat in reverse order
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
WOD: Workout (2 Rounds for reps)
RX
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
RX+
9 Chest to Bar Pull Ups
12 GHD
One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Target number of reps each set: 100+ reps
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Post Workout
KIKR: Hang Hold (Time)
Hang Hold on pull-up bar for time
Max effort hang hold