CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo


8:00 AMRAP

25ft walking lunge (bodyweight – build across)

5 Kip Swings

5 Dumbbell Deadlifts

3 Dumbbell Hang Power Cleans

1 Dumbbell Power Clean

2. Workout Prep

2 sets:

10ft Dumbbell Lunge (build-in weight)

3 Toes to Bar

1 Bar Muscle Up or 3 Jumping Pull-ups

3 Dumbbell Power Cleans (build-in weight)


Mayhem Mini-Pump –Leg Day (Checkmark)

4 rounds:

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

*Rest 2 minutes between rounds


CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Scale BMU by the following:




Banded Pull-Ups

Post Workout

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)