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

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)

-into-

3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

2. Strength Prep

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

3. Workout Prep

2 sets:

5/4 Calorie Air Bike

2 Burpee Box Jump Over

Strength/Accessory

Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Snatch Push Press + Overhead Squat

Snatch Push Press + Overhead Squat 1×3

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Workout

BWM: Body Weight Mostly (Time)

32-22-12

Cal Row

Power Clean (95/65/65)

*200m Run after each round

24-17-9 Womens Cal Row

Workout (2 Rounds for reps)

RX

6:00 AMRAP

8/7 Calorie Air Bike

2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP

6 Burpees Box Jump Overs (24/20)

2-4-6-8. . . Calorie Air Bike

RX+ (comp)

10/8 Cal Bike
Target Round each set:

Set 1: Through Round of 10 Burpee Box Jump Overs

Set 2: Through Round of 10 Calorie Bike

Post Workout

KIKR: Sled Push/Pull (Time)

1 Sled Push Pull (4/3)

1 Sled Push Pull (3/2)

1 Sled Push Pull (2/1)

1 Sled Push Pull (1/0)

1 Sled Push Pull (2/1)

I sled Push/Pull (3/2)

1 Sled Push/Pull (4/3)

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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