CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
30 Single Unders
10 Cossack Squats
10 Lunges (in place)
5 Hand Release Push Ups
5 Back Squats (build in weight)
2. Strength
“Shock Method”
3-4 sets:
6 Back Squat (Heavy)
12 Dumbbell Front Rack Lunges (Total/In place)
25 Jumping Air Squats
-Rest 2:00 to 2:30 between sets-
3. Workout Prep
2 sets
10 Double Unders
5 Push Ups
Strength/Accessory
Shock Method (Squat) (Weight)
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
Workout
CFB: WOD 1 (Time)
12 Days of Christmas / Partner / 30 cap
1 Bear Complex, 95/65 | 75/55
2 Burpee over Bar
3 Pull-ups
4 T2B
5 Cals Bike
6 Push ups
7 WBS, 20/14/10#
8 KBS, 53/35 | 45/25#
9 Box Jumps, 20″
10 Cals Ski
11 Med Ball Sit ups
12 Hang Squat Clean, 95/65 | 75/55
MHM: WOD 2 (5 Rounds for time)
RX
5 sets (2:30 CAP per Set)
100 Double Unders
25 Push Ups
– Rest 1:00 between sets –
Target time each set: 1:45 – 2:15
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec 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.
Calf Foam Rolling
Pec Stretch