CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Toes to Bar
Strength/Accessory
Hang Power Snatch + Overhead Squat
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
Workout
CFB: WOD 1 (Time)
Any Order
50 DB Snatch, 35/25/15 (25R, 25L)
40 Sit ups
30 Cals Ski
20 Pull-ups
10 Bear Complex, 75/55/35#
RX+
2 Rounds
50/35/20# DB
Strict Pull-ups
95/65#
MHM: WOD 2 (Time)
RX
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18
RX+
Cals and T2B: 6-12-18-20-24-30
(Ladies Cals: 4-8-12-16-20-24)
Target time: 13-15 minutes
Time cap: 18 minutes
Cooldown/Mobility
KIKR: Deadlift Hold (AMRAP – Reps)
Max Deadlift Hold
185/125
1 Sec = 1 Rep
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Ring Lat 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.
QL Stretch
Reverse Leg Raises
Ring Lat Stretch