CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows (each)
10 Box Step Ups (low)
2. Workout Prep
2 sets:
4 Ring Rows
2 Handstand Push Ups
4 Box Jump Overs (build in height)
Workout
CFB: WOD 1 (Time)
16 Cap / for time
100 / 75 Cals Bike
EMOM do 5 Power Cleans, 95/65 | 75/55
MHM: WOD 2 (Time)
RX
16 Cap /
100 Box Jump Overs, 24/20/16
*Every min do 5 Pull ups or 7 Push ups
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
Weighted Hip Thrusts
Single Leg DB Romanian Deadlift
Good Mornings if no access to GHD
Russian Kettlebell Swing
Cooldown/Mobility
KIKR: Scaled Isabel (Time)
30 Snatches (95/65)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
20x Shoo the Cat
2x 10 Foam Roll Up Wall
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.
Down Dog
Shoo the Cat
Foam Roll Up Wall