CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Warm-up:
2 sets:
25ft Lizard Crawl
10 Cossack Squats
-into-
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
3 Front Squat (Build in weight)
Strength:
2 sets x 2 Front Squats (90-95% of Wk 1 Heavy Single)
-Complete a set every 3:00-
3. Workout Prep
2 set:
10 Double Unders
3 Shoulder to Overhead (build in weight)
Strength/Accessory
Front Squat (2 sets x 2 Front Squats (90-95% of Wk 1 Heavy Single))
Workout
CFB: WOD 1 (Time)
7 Rds / 15 cap
7 Bench Press, 95/65 | 75/55
7 BJO, 24/20/16″ | RX+ 30/24/20″
7 Push ups | RX+ HSPU
7 V-ups
7 Burpees
MHM: WOD 2 (Time)
RX
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)
RX+
100 Double Unders
20 Shoulder to Overhead (95/65)
Target time: 10-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra
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.
Shoulder Extension Bridges
Calf Foam Rolling
Cobra
KIKR: Handstands (AMRAP – Reps)
Max Handstand Hold (3 attempts)
1 sec = 1 Rep
RX+
Max Handstand Walk (3 attempts)
1ft = 1rep