CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Warm-up
Crossover Symmetry Activation or
Banded 7s
-into-
8:00 AMRAP
3 Inchworm to Pushup
3 Clean Deadlift
3 Hang Muscle Clean
3 Hang Power Clean
3 Power Clean + Push Jerk
PVC to Empty bar
2. Strength
6 sets x 3 Power Cleans + 1 Push Jerk (build in weight)
Complete a set every 2 minutes. The complex is to be completed unbroken.
3. Workout Prep
2 sets:
10 Double Unders
4 Strict Sit Ups
Strength/Accessory
Power Clean + Push Jerk (6 sets x 3 Power Cleans + 1 Push Jerk (build in weight)
Complete a set every 2 minutes. The complex is to be completed unbroken.)
Workout
WOD 1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*95/65 | 75/55
WOD 2: Metcon (Time)
12 CAP
100-80-60-40-20
Single-unders | RX+ DU’s
30-25-20-15-10
Sit ups | RX+ Stick Sit ups
Target time: 7-9 minutes
Cooldown/Mobility
KIKR: Tabata Ski Erg (AMRAP – Reps)
20-10
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Band Biceps Stretch
2x 1 Minute Pec 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.
Dorsiflexion Matrix
Band Biceps Stretch
Pec Stretch