CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Warm-up:
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Front Squat (Build in weight)
10 Deadbugs
Strength:
5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
5 Wall Balls
2 Synchro Line Facing Burpees
Strength/Accessory
Front Squat (5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)
)
-Complete a set every 2:15-
Workout
CFB: WOD 1 (Time)
30 Clean & Jerk
Run 400m
30 Power Snatch
Run 400m
30 Hang Squat Clean Thruster
95/65 | 75/55
*7 Bar Facing Burpees each break during a set
MHM: WOD 2 (Time)
16 CAP
Teams of 2
RX
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees
Cooldown/Mobility
KIKR: Holds (Time)
Accumulate:
3min Wall-Sit
2min Hang Hold
1min HS Hold
Best Score = 6mins
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
2x 8 Bretzel
1 Minute QL Stretch
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.
Posterior Shoulder Smash
Bretzel
QL Stretch