CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength Prep

3 Snatch Deadlift + 2 Power Snatch x 5 sets

– Work up to a comfortable, heavy complex

3. Workout Prep

3 sets:

5/4 Calorie Air Bike (each)

2 Deadlifts (build in weight)

10ft Handstand Walk (or 2 inchworms)

Strength/Accessory

Snatch Deadlift + Power Snatch

5 sets of: 3 Snatch Deadlift + 2 Power Snatch

* Work up to a comfortable, heavy complex

Workout

WOD: Workout (Time)

16 CAP

Teams of Two

RX

Partner 1:

200/160 Calorie Air Bike

Partner 2:

5 Deadlifts (185/125)

1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk)

*Switch when the deadlift/handstand walk/deadlift is completed*

RX+

225/155 DL

25ft Handstand Walk

COMP: Competition Workout (Time)

16 CAP

Teams of 2

Partner 1:

200/160 Calorie Air Bike

Partner 2:

5 Deadlifts (275/185)

50ft Handstand Walk

5 Deadlifts (275/185)

Post Workout

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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