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
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)
*Use the same weight for both movements
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in weight)
Strength/Accessory
Muscle Snatch + Snatch Balance 6×12 (Weight)
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)
*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!
Workout
WOD 1: Metcon (AMRAP – Reps)
5 Rounds
1m – Max KBS, 53/35 | 45/25
1m – Max Single-unders | RX+ DU’s
1m – Max Cals Row
-rest 1m
KIKR
KIKR: Metcon (Time)
5 Sled Push & Pull, 3/2/1
Cooldown/Mobility
WOD 2: Metcon (5 Rounds for time)
RX
5 Sets (2 CAP per Set)
6 Deadlifts (225/155)
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-
Target time each set: 1:20-1:45 minutes
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Down Dog
1 Minute Foot Smash
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
Down Dog
Foot Smash