CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:
* Work up to a Heavy, Unbroken set
3. Workout Prep
2 sets:
3 Back Squats (build in weight)
2 Bar Facing Burpees
10 Double Unders
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk
Power Clean + Hang Power Clean + Push Jerk 4×6
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
Workout
WOD: Workout (Time)
14 CAP
RX
21-15-9
Back Squat (115/80)
Bar Facing Burpee
-150 Single Unders after each set-
RX+
135/95
75 Double Unders
Target time: 7-9 minutes
COMP: Competition Workout (Time)
21-15-9
Back Squat (155/105)
Bar Facing Burpee
-100 Double Unders after each set-
Post Workout
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch