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NEW Apparel is available to purchase online through Nov 30th!

Pickup is at CFB around Dec 15th. These make great Christmas gifts!

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CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Fire hydrants (each)

10 Banded Squats

20 Line Hops

-into-

6:00 Amrap

1x50ft Shuttle Run

5 Deadlifts (empty bar)

5 Front Squats

10 Hollow Rocks

10 Roll and Reach

2. Strength Prep

5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

1x50ft Shuttle Run

2 Front Squats (build in weight)

Strength/Accessory

Deadlift

Deadlift 5×3

5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *

Workout

BWM: Body Weight Mostly (No Measure)

WOD: Workout (5 Rounds for time)

2:00 CAP Per Set

RX

5 Sets (1 set every 2:30)

8x50ft Shuttle Runs

12 Front Squats (115/80)

* Each shuttle run rep = 25ft down, 25ft back (50ft total)

RX+

135/95 Front Squat
Target time each set: sub 1:30

COMP: Competition Workout (5 Rounds for time)

2:00 CAP Per Set

5 Sets (1 set every 2:30)

10x50ft Shuttle Runs

12 Front Squats (155/105)

Post Workout

KIKR: KIKR (AMRAP – Reps)

3 CAP

50 KBS (35/25)

AMRAP Burpees in Remaining Time

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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