CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

2. Workout Prep

2 sets each (1:1 with a partner)

15-second Row (workout Pace)

2 Squat Snatch

Workout

Workout (7 Rounds for time)

Walk this Way

Freedom (RX’d)

Teams of 2

7 Sets (each)

300/250m Row

5 Squat Snatch (135/95)

-Partner 1 completes a full round before switching with Partner 2-

(KG conv: 61/43)

Independence

7 Sets (each)

250/200m Row

5 Squat Snatch (115/80)

(Partner 1 completes full rounds before switching with Partner 2)

(KG conv: 52/36)

Liberty

7 Sets (each)

200/175m Row

10 Dumbbell Snatch (Light)

(Partner 1 completes full rounds before switching with Partner 2)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 3 Day 2 (Checkmark)

Strict Pull-up: Week 3 Day 2

Advanced:

3 rounds of:

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

Followed by 7 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Intermediate:

3 rounds of:

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

Followed by 4-6 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Beginner:

3 rounds of:

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

Followed by 3 Box Assist Pull Ups

–rest 90 seconds between sets–

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7

10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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