CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Times through
* Focus on footwork and finishing the pull
2. Strength
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
3. Workout Prep
2 sets:
100m Row (build in pace)
3 Toes to Bar
Strength/Accessory
Power Clean + Front Squat + Jerk (EMOM x 10, work to a heavy set)
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks
Workout
CFB: WOD 1 (AMRAP – Reps)
5 Rounds / 15 Cap
Max UB Push-ups
Max UB Back Squats, 135/95 | 115/80
1m – Cals Bike
UB = Unbroken
UB for push-ups allows for pausing at the top of the push up and is not contingent on perpetual movement. Resting on the floor terminates the set.
UB for Back Squats allows for pausing at the top and is not contingent on perpetual movement. Re racking the weight terminates the set.
MHM: WOD 2 (Time)
14 CAP
RX
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 12 Toes to Bar
Target time: 9-11 minutes
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3 – Double-unders
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Minute Quardrupled Forearm Stretch
1 Minute Couch 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.
Shoo the Cat
Quardrupled Forearm Stretch
Couch Stretch