CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Warm-up:
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Push Press
5 Dumbbell Bench Press
10 Ring Rows
Strength: 5-4-3-2-1 Hang Power Clean + 5-4-3-2-1 Push Press (Build in weight across sets)
Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Set 5: 1 Hang Power Clean + 1 Push Press
Complete each complex unbroken. Rest 1:30 between sets.
Workout Prep
3 sets:
3 Dumbbell Power Cleans
3 Dumbbell Bench Press
-Build in weight across sets-
Strength/Accessory
Hang Power Clean + Push Press (Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Set 5: 1 Hang Power Clean + 1 Push Press)
Workout
CFB: WOD 1 (AMRAP – Rounds)
EMOM x 12
3 Squat Clean Thruster, 115/75 | 95/55
2 Burpees over bar
1 Bar Muscle-up
RX+ 135/95 | 115/75
*Best possible score – 12
MHM: WOD 2 (Time)
RX
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
RX+ (comp):
10 Dumbbell Power Cleans (70s/50s)
10 Dumbbell Bench Press (70s/50s)
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown/Mobility
KIKR: Strict Pull-ups
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
3 Sets of Max unbroken set of strict pull-ups
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1-2 Minutes Squat Rack Pec Minor
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.
Barbell Forearm Stretch
Squat Rack Pec Minor