CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
2x50ft Shuttle Run
10 Alternating V-ups
10 Box Step Ups
30 second Ski (Or Row)
3 inchworms
30 Single Unders
2. Workout Prep
1 set: (With Partner)
2x50ft Shuttle (at workout pace)
5 GHDs
2 Dumbbell Box Step Overs
100m Ski (at workout pace)
2 Burpee Pull Ups
10 Double Unders
Workout
Workout (4 Rounds for reps)
Teams of 3
3 Stations
AMRAP 9 @ ea. Station
2:00 Rest b/w ea Station
Station 1 (32 reps)
Partner A:
20 Cal Bike
10 Heavy Bench Press
Partner B & C
2 Loops Farmers Carry Around Building
Station 2 (32 Reps)
Partner A:
20 Cal Ski
10 Heavy Deadlift
Partner B&C
200m Buddy Carry (Or Heavy Sandbag Carry)
Station 3 (36 Reps)
Partner A:
20 Cal Row
10 Heavy Back Squat
Partner B&C:
6 Sled Push/Pull (3/2)
Choose a weight on the lifts that you can do 3-5 Unbroken, not all 10.
Once Partner A completes the set, they wait for B&C to finish
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 GHD Hip Raise (Or Barbell Good Mornings) @ moderate weight RPE 7
*Rest 1 minute between rounds
Weighted Hip Thrusts
GHD Hip Raise
—-scale to Barbell Good Mornings if needed