CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Ski
5 GHDs to parallel or Abmat Sit Ups
30-second Shuttle Run
4 Box Step Ups (24/20)
2. Workout Prep
With partner:
20 second Ski (each)
5 GHDs or Abmat Sit Ups (each)
20-second Bike Erg (each) or 2x50ft Shuttle Run (each)
1 Rope Climb (each) or 3 Strict Pull Ups (each)
Workout
Metcon (AMRAP – Rounds and Reps)
Teams of 3 / AMRAP 40
500 Single-unders
100 Deadlifts
80 Bench Press or Hang Power Cleans
60 Front Squats
40 Shoulder to Overhead
20 Thrusters
10 Bear Complex
*use same weight for all
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Incline Dumbbell Press @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality 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.
Dumbbell Incline Strict Press
Weighted Hip Thrusts
GHD Hip Raise/Extension
Bent Over Lateral Raises