CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
2. Strength Prep
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
3. Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
Strength/Accessory
Clean Deadlift + Hang Power Clean + Push Jerk
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, unbroken set
Workout
BWM: Body Weight Mostly (No Measure)
WOD: Workout (Time)
15 CAP
RX
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
RX+ (comp)
180 Double Unders
60 Handstand Push Ups
120 Double Unders
12 Wall Walks
60 Double Unders
Target time: 8-10 minutes
Post Workout
KIKR: Shuttle Runs (Time)
Max Effort 25 Shuttle Runs (25ft)
Touch ground on each turn
Down 1
Back 2
Down 3
Back 4
etc…
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)