CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up:
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows
Strength:
5-4-3-2-1 Hang Power Clean + 5-4-3-2-1 Push Press (Build in weight across sets)
Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Set 5: 1 Hang Power Clean + 1 Push Press
Complete each complex unbroken
3. Workout Prep
2 sets:
100m Row (build in pace)
5 Thrusters
4 Pull Ups
Strength/Accessory
Workout
Hang Power Clean + Push Press (5-4-3-2-1 Hang Power Clean + 5-4-3-2-1 Push Press (Build in weight across sets)
)
Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Se
CFB: WOD 1 (Time)
800m Plate Carry Anyhow (Big Loop)
50 Plate Ground to Overhead
30 Burpee to Plate
45/25/15#
WOD 2: Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Target time: 6-8 minutes
Time cap: 10 minutes
KIKR: Tabata Ski Erg (AMRAP – Reps)
20-10
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Choose 2 of the following:
2x 10 Reverse Leg Raises (each side)
20x Shoo the Cat
15x Bootstrappers
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.
Reverse Leg Raises
Shoo the Cat
Bootstrappers