CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inch Worms
2. Workout Prep
Get set up relatively quickly, and let’s light this candle!
BARBELL
BAR: Squat Clean (EMOM x 7
work to a heavy set)
WOD 1: Metcon (Time)
Teams of 2-3
1000 Box Step ups, 20″
RX+ Solo
If you want to do “Chad” as prescribed, use a ruck pack, 45/35#
WOD 2: Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Optional Core Work (Checkmark)
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds
Kettlebell Side Bend
Pulse Ups
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Foam Roller Hip Internal Rotations
20x Shoo the Cat
2x 1 Minute Calf Pumps
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.
Foam Roller Hip Internal Rotations
Shoo the Cat
Calf Pumps