CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up:
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
5 Front Squats (empty bar – build in weight)
5 Single Arm Dumbbell Bench Press (each)
Strength:
Build up to a Heavy Front Squat
12-15 minutes
3. Workout Prep
2 sets
10 Double Unders
5 Bench Press (build in weight)
Strength/Accessory
Front Squat (Build up to a Heavy Front Squat)
Workout
WOD 1: Metcon (Time)
20 Cap / Partition anyhow
10 Sled Push & Pull, 3/2/1
100 Cals Machine
100 KBS, 55/35 | 45/25
100 Sit ups
WOD 2: Metcon (Time)
5 Sets / 20 cap
75 Double Unders
10 Bench Press, 155/95 | 135/75
-rest 1m
Scale DU’s w/ 2 singles (every 2 singles = 1 rep)
KIKR
KIKR: Metcon (Calories)
1 minute – Max Cals Bike
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Forearm Smash
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.
Calf Foam Rolling
Forearm Smash