CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretch
-into-
8:00 AMRAP
10 Cossack Squats
5 Hang Power Snatches empty bar
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs
2. Strength
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
3. Workout Prep
3 sets:
3 Hang Power Snatch (build in weight)
2 Box Jumps (build in height)
Front Squat (6 sets x 3 Front Squats (build in weight)
-Complete a set every 1:45-)
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 20
7 cals Bike or Ski
9 Push ups
7 Goblet Squats, 55/35 | 45/25
9 Step ups, 30/24/20″
Scale as needed
MHM: WOD 2 (2 Rounds for time)
8:00 CAP per Set
RX
3 Rounds
21 Hang Power Snatch (75/55)
7 Box Jumps (30/24)
-at 10:00-
3 Rounds
21 Box Jumps (24/20)
7 Hang Power Snatch (115/85)
RX+ (comp)
21 Hang Power Snatch (95/65)
7 Box Jumps (30/24)
21 Box Jumps (24/20)
7 Hang Power Snatch (135/95)
Target time each set: 5-7 minutes
KIKR: Deadlift Hold (AMRAP – Reps)
Max Unbroken Deadlift Hold (135/95)
*One second = 1 Rep
Cooldown/Mobility
Strength
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Forearm Smash
20 Scorpion Kicks (each side)
Posterior Shoulder Smash
Forearm Smash
Scorpion Kicks