CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
8×1 Power Clean + 1 Front Squat + 1 Push Jerk (Unbroken, build in weight)
-Complete a set every 1:30-
3. Workout Prep
2 sets:
3 Dumbbell Thrusters (build in weight)
2 Burpee Over Dumbbells
3 Toes to Bar
Strength/Accessory
Power Clean + Front Squat + Push Jerk
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 14
50 Single unders
15/9 Cals Bike
10 Plate G2O, 45/25/15
RX+
50 DU’s
20/15 Cals
10 Alt DB Snatch, 59/35/20#
MHM: WOD 2 (AMRAP – Rounds and Reps)
AMRAP 14
RX
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
RX+ (comp)
10 Dumbbell Thrusters (50s/35s)
10 Burpee Over Dumbbell
10 Toes to Bar
Target number of Rounds: 8+ Rounds
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
45 Seconds Supine Twists
20 90/90 Rotations
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
Supine Twists Lower Back
90/90 Rotations
Cooldown/Mobility
KIKR: Sumo KB DL (AMRAP – Reps)
AMRAP 2
Sumo KB Deadlift