CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Hang Power Cleans (empty bar)
2. Strength
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete one set every 1:45-
3. Workout Prep
3 sets:
5/4 Calorie Air Bike
2 Clean and Jerks (build up to second weight)
Strength
These four weeks are for our athletes to maintain strength, test their grit through various complexes, and have a little fun. Athletes can build up on thrusters, attack Power and Olympic lifting complexes, and get a taste of our fan favorite from the bodybuild track, “The Shock Method.” December is usually a hectic month for most athletes and gyms, so let’s lift some heavy weight.
Clean Deadlift + Hang Power Clean
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 20
50 Single unders | RX+ 30 UB DU’s
15 Air Squats | RX+ Single DB Front Squat, 50/35/20#
9 Burpees | RX+ Strict Burpee
MHM: WOD 2 (3 Rounds for time)
RX
6 CAP per Section
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)
Target time each set:
Set 1: 4-5 minutes
Set 2: 4-5 minutes
Set 3: 3-4 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Adductor Rockbacks
1 Minute Posterior Shoulder 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.
Couch Stretch
Adductor Rockbacks
Posterior Shoulder Smash
KIKR: Tabata Pushups (AMRAP – Reps)
20-10