Announcements

CFB 2023 Christmas Social:

Cooper & Mill | Dec. 9th, 6pm | Come & go | Sign up at check-in desk | More details to come

CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

7 min AMRAP

3 Clean Deadlifts

3 Muscle Cleans

3 Shoulder Press

3 Low Box Jumps

2. Workout Prep

3 sets

2 Power Cleans (build in weight)

2 Box Jump Overs (build in height)

Workout

Workout (Time)

Yellowstone

Freedom (RX’d)

1-3-5-7-5-3-1

Power Cleans (185/135)

2-6-10-14-10-6-2

Box Jump Overs (30/24)

(KG conv: 83/61)

* This is a repeat workout from 12/16/2021

Independence

1-3-5-7-5-3-1

Power Cleans (155/105)

2-6-10-14-10-6-2

Box Jump Overs (24/20)

(KG conv: 70/48)

Liberty

1-3-5-7-5-3-1

Dumbbell Power Cleans (moderate)

2-6-10-14-10-6-2

Step Up and Overs (20/16)

Target time: 8-10 minutes

Time cap: 12 minutes

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 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