Announcements
Thanksgiving Class Schedule:
Wednesday – no 5:30pm or 6:30pm
Thursday – CLOSED
Friday – 10am class only
NEW Apparel is available to purchase online through Nov 30th!
Pickup is at CFB around Dec 15th. These make great Christmas gifts!
https://shop.crispyprint.com/crossfit_bartlesville_23/shop/home
CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
2. Strength Prep
2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes
3. Workout Prep
2 sets:
2 Power Cleans (build in weight)
2 Box Jumps (build in height)
Strength/Accessory
Front Squat + Push Press + Push Jerk
2 Front Squats + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 14
10 Cal Row
10 Med Ball Thruster (20/14) | RX+ WBS
RX+
10/7 Cal Bike
WBS, 20/14/10#
Add two reps each round
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 7
RX
3 Power Cleans (155/105)
5 Box Jumps (24/20/16)
RX+
Power Cleans (185/155)
Box Jumps (30/24/20)
Target number of Rounds: 8+ Rounds
Post Workout
KIKR: Tabata Pushups (AMRAP – Reps)
20-10
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose