Announcements

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

10 Hang Alternating Hang Dumbbell Snatch (light)

2. Workout Prep

2 sets: (With partner)

2 Dumbbell Box Step Ups (build in weight and height)

2 Synchro Hang Alternating Dumbbell Snatch (build in weight)

Workout

WOD: Workout (Time)

Teams of 2-3

Row 150 Cals

100 Power Cleans (95/65)

50 Burpees

25 Rounds of Cindy

50 Burpees

100 Power Snatch (75/55 )

Row 150 Cals

KIKR: Bring Sally UP (Weight)

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 2 Day 2 (Checkmark)

Strict Pull-up: Week 2 Day 2

Advanced:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang

Followed by 5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Intermediate:

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang

Followed by 3-5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Beginner:

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang

Followed by 2 Box Assist Pull Ups

–rest 90 seconds between sets–

Option 2: Core Work

Core (Checkmark)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()