CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row (build in pace)
-into-
7:00 AMRAP
5 Up Downs
5 Inchworms
5 Roll and Reach
25ft Walking Lunge
2. Workout Prep
2 sets: With partner
20-second Row
-build in pace, practice transitioning on and off the rower-
Workout
CFB: WOD 1 (Time)
Partner / 30 Cap / Any order
50 Cal Ski
50 Push-ups
50 KBS, 53/35 | 45/25
50 Cals Bike
50 Sit ups
50 WBS, 20/14/10
50×6 Single-unders (stop after every 50 singles and Run 50m)
50 Pull-ups
50 Box Jumps, 20/16/12″
50 Burpees
RX+: Solo
MHM: WOD 2 (Time)
RX
Teams of 2 (1:1)
12 sets (each)
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).
Target time each set: 50-60 seconds
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
KB Front Racked/ Overhead Carry
Cooldown/Mobility
KIKR: Wind Sprints (Checkmark)
80x
50m Jog/Run/Sprint
50m Walk back
Increase speed each time
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
10x 5 Second Cobra
1 Minute Quardruped Forearm 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.
Calf & Big Toe Stretch
Cobra
Quardruped Forearm Stretch