CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Warm-up:
10:00 AMRAP
30-second Row
10 Hollow Rocks
5 Roll and Reach
5 Pike Push Up
5 Strict Press (empty bar – build across sets)
Strength:
2 sets x 2 Shoulder Press (90-95%)
-Complete a set every 3:00-
Workout Prep
2 sets:
5/4 Calorie Row
5 Wall Balls
2x50ft Shuttle Run
2 Burpee to Bar
Strength Accessory
Shoulder Press (2 sets x 2 Shoulder Press (90-95%))
Workout
CFB: WOD 1 (Time)
7 min to find a heavy Deadlift
-then for time:
Run 1600m
50 Pullups
if you PR your deadlift, record it in wodify and tell the coach.
MHM: WOD 2 (4 Rounds for reps)
RX
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-
Target number of reps each set: 20+ Wall balls and 14+ Burpees
Minimum number of reps before scaling: 15 Wall Balls and 10 Burpees
Cooldown/Mobility
KIKR: KBS+Goblet Squat (Time)
30 KBS+Goblet Squats
*1 KBS into 1 Goblet Squat
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Couch Stretch
20 Scorpion Kicks (each side)
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.
Adductor Rockbacks
Couch Stretch
Scorpion Kicks