CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10 Roll and Reach
5 Inch Worms
5 Clean Deadlifts
5 Hang Muscle Cleans
5 Hanging Knee Raises
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace/practice transitions)
3 Power Cleans (build in weight)
4 Synchro Toes to Bar
Workout
CFB: Workout (3 Rounds for reps)
Teams of 3
3 Stations
2 Rounds @ Each Station
AMRAP 2 of Each Movement
Station 1
– 1 partner accumulating bike cals
Double Unders or Reverse Single Unders
Pull-Ups or Ring Rows
Power Cleans (155/105)
Station 2
– 1 partner accumulating ski cals
50ft Shuttle Run (D&B=1, 3pt Touch)
Toes-To-Bar or GHD
Power Snatch (115/85)
Station 3
– 1 partner accumulating row cals
Burpees
Rope Climbs
Thrusters (95/65)
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
-rest 30 seconds-
10 Band Pull Through @ moderate weight RPE 7
-rest 30 seconds-
15 Strict Abmat Situps (hands next to head or across chest)
-rest 30 seconds-
10 Back Racked Box Step-Ups (each side) @ moderate weight RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Back Racked Barbell Box Step Ups
Band Pull Through
Strict Sit Up