CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

2. Workout Prep

3 sets:

2 Thrusters (Build in weight)

10 Double Unders

Strength/Accessory

Mayhem Mini-Pump – Upper Body Anterior (Checkmark)

4 Rounds

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Workout

BWM: Body Weight Mostly (Time)

14 Cap

60 Lunges

-then

30-20-10

KB Deadlift (70/53)

Sit-Ups | RX+ T2B

-then

60 Lunges

Workout (Time)

12 CAP

RX

10 Thrusters (115/80)

100 Double Unders

8 Thrusters (115/80)

80 Double Unders

6 Thrusters (115/80)

60 Double Unders

4 Thrusters (115/80)

40 Double Unders

2 Thrusters (115/80)

20 Double Unders

RX+

135/95 Thruster
Target time: 7-9 minutes

COMP: Competition Workout (Time)

12 CAP

10 Thrusters (155/105)

100 Double Unders

8 Thrusters (155/105)

80 Double Unders

6 Thrusters (155/105)

60 Double Unders

4 Thrusters (155/105)

40 Double Unders

2 Thrusters (155/105)

20 Double Unders

Post Workout

KIKR: Metcon (Time)

20/16 Cals Of:

Ski

Row

Bike

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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