CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
AMRAP 8
3 Inch Worms
10 Greatest Stretch In The World
5 Banded Good Mornings
5 Deadlifts (empty bar – build across sets)
2. Workout Warmup
AMRAP 5
WOD 1
5 Up Downs
:30 Bike
WOD 2
2 Power Snatch
2 Overhead Squats
1 Squat Snatch
3 Kip Swings (Build to C2B Pull-Ups)
-Empty bar-build in weight
Strength/Accessory
Deadlift
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.
Workout
CFB: WOD 1 (AMRAP – Reps)
12 CAP
100 Burpees
AMRAP Cal Bike
MHM: WOD 2 (Time)
12 CAP
RX
13-11-9-7-5
Snatch (115/85)
Chest to Bar
RX+ (comp)
Snatch (135/95)
Bar Muscle Ups
Target time: 7-9 minutes
Cooldown/Mobility
KIKR: Plate Flips (AMRAP – Reps)
AMRAP 2
Plate Flips (Left Hand) (25/15/10)
-into
AMRAP 2
Plate Flips (Right Hand)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
1 Min Couch Stretch
1 Min Ring Lat Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers
Couch Stretch
Ring Lat Stretch