CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Warm-up:
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
5 Pike Push Ups
5 Strict Press (empty bar – build across sets)
Strength:
5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
2 Handstand Push Ups
3 Hang Dumbbell Snatch (Right and Left)
10ft Right Arm Overhead Lunge
10ft Left Arm Overhead Lunge
Strength/Accessory
Shoulder Press (5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)
)
-Complete a set every 2:15-
Workout
CFB: WOD 1 (Time)
20 Cap/ any order
50 Cal Bike | RX+ Arms only
50 Sit ups | RX+ GHD or T2B or combo
50 Cals Ski
50 Lunge R + Lunge L + Squat | RX+ Box Step R+L+Jump, 24/20/16″
50 Cal Row
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix
1 Minute Couch 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 Hip Stretch
Dorsiflexion Matrix
Couch Stretch
MHM: WOD 2 (4 Rounds for time)
RX
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
RX+ (comp)
Strict HSPU
Target time each set: 2:30-3:00 minutes
Time cap each set: 3:45
KIKR: KBS + Push-Ups (Time)
21-15-9
KBS (53/35)
Push-Ups