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
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