CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
15 Banded Pull Aparts
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs
2. Strength
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
4 Dumbbell Box Step Ups (build-in height/weight)
4 Dumbbell Bench (build in weight)
Strength Accessory
Front Squat (6 sets x 6 Front Squats (build in weight)
-Complete a set every 2:00-)
Workout
CFB: WOD 1 (No Measure)
MHM: WOD 2 (Time)
15 CAP
RX
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set
RX+ (comp)
10 Dumbbell Bench Press
Target time: 9-11 minutes
Cooldown/Mobility
KIKR: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
3 Attempts
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
2x 10 Bootstrappers
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.
Pec Stretch
Bootstrappers