CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1.Warmup
See white board
2.Strength
4 sets x 4 Front Squats (85% of Wk 1 Heavy Single)
-Complete a set every 2:30-
3. Workout Prep
2 sets:
2 Single Arm Dumbbell Thrusters (each)
10ft Single Dumbbell Walking Lunge
10 Double Unders
Strength/Accessory
Front Squat (4 sets x 4 Front Squats (85% of Wk 1 Heavy Single)
-Complete a set every 2:30-)
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 12
9 Cals Machine
15 Muscle Clean + Strict Press, 75/55/35
21 Double-unders
MHM: WOD 2 (2 Rounds for time)
RX
2 Sets (6 CAP per Set):
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-Rest 3:00 Between Sets
RX+
16 Single Arm Dumbbell Thrusters (8 per side) (50/35)
48 Crossovers
Target time each set: 4-5 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
15x Bootstrappers
2x 1 Minute Calf Pumps
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.
90/90 Rotations
Bootstrappers
Calf Pumps
KIKR: BBJO (AMRAP – Reps)
AMRAP 3
Burpee Box Jump Overs (24/20)