CrossFit Bartlesville – CrossFit
Warm-up
Warm-Up (No Measure)
1. Warm-up
2:00 Machine
-into-
8:00 AMRAP
10 Banded Pull Aparts
10 Hollow Rocks
5 Roll and Reach
5 Pike Push Up
5 Strict Press (empty bar – build across sets)
2. Strength
3 sets x 3 Shoulder Press (85-90% of Wk 1 Heavy Single)
-Complete a set every 2:45-
3. Workout Prep
3 sets:
2 Power Cleans (build in weight)
1 Wall Walk
Strength/Accessory
Shoulder Press (3 sets x 3 Shoulder Press (85-90% of Wk 1 Heavy Single)
-Complete a set every 2:45-)
Workout
CFB: WOD 1 (AMRAP – Reps)
AMRAP 15
100 Push ups
*do 10 KB Deadlifts Every Break, 70/53/35
Max Single unders in time remaining
RX+
125 Push ups
Each break, 2 Deadlifts, 225/155
Max DU”S
MHM: Uno (AMRAP – Rounds and Reps)
Freedom (RX’d)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
(KG conv: 70/47.5)
* Repeat from October 20th, 2023
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Independence
9:00 AMRAP
Round 1: 3 Power Cleans (135/95) + 1 Wall Walk
Round 2: 3 Power Cleans (135/95) + 2 Wall Walks
Round 3: 3 Power Cleans (135/95) + 3 Wall Walks
Round 4: 6 Power Cleans (135/95) + 4 Wall Walks
Round 5: 6 Power Cleans (135/95) + 5 Wall Walks
Round 6: 6 Power Cleans (135/95) + 6 Wall Walks
Round 7: 9 Power Cleans (135/95) + 7 Wall Walks
(KG conv: 60/42.5)
Liberty
9:00 AMRAP
Round 1: 3 Dumbbell Hang Power Cleans (light) + 1 Inch Worm
Round 2: 3 Dumbbell Hang Power Cleans (light) + 2 Inch Worms
Round 3: 3 Dumbbell Hang Power Cleans (light) + 3 Inch Worms
Round 4: 6 Dumbbell Hang Power Cleans (light) + 4 Inch Worms
Round 5: 6 Dumbbell Hang Power Cleans (light) + 5 Inch Worms
Round 6: 6 Dumbbell Hang Power Cleans (light) + 6 Inch Worms
Round 7: 9 Dumbbell Hang Power Cleans (light) + 7 Inch Worms
Target Round: Round of 6 Wall Walks or more
Minimum Round before scaling: Round of 5 Wall Walks
Cooldown/Mobility
KIKR: Weighted Pull-ups
Take 5mins to establish a maximum weighted strict pull-up.
If you do not have pull-ups, find the minimum sized resistance band needed to perform a strict pull-up
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Posterior Hip 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.
Seated External Rotations
Posterior Hip Stretch