CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
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)
Strength/Accessory
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
Workout
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:
Box BMU
C2B
Pull-Ups
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)