CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
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. Workout Prep
2 sets:
100m Row (build in pace)
2 Squat Snatch (build in weight)
Strength
3 Position Snatch (EMOM 9
Build in Weight)
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Workout
CFB: WOD 1 (Time)
18 cap /
10 Cals Bike
20 Pull-ups | RX+ C2B
30 Thrusters, 45/35/15# bar
40 Sit ups | RX+ GHD
50 Burpees | RX+ Strict
40 Sit ups | RX+ GHD
30 Thrusters, 45/35/15# bar
20 Pull-ups | RX+ C2B
10 Cals Ski
MHM: WOD 2 (Time)
28 CAP
RX
8 sets
250/200m Row
5 Squat Snatch (135/95)
-rest 1:1 between sets-
*Score = Total Time Including Rest
Scale work if rounds take 1:45 or longer
RX+ (comp)
300/250m Row
6 Squat Snatch (135/95)
Target time each set: 1:15 – 1:30
Cooldown/Mobility
KIKR: T2B (3 Rounds for reps)
3 Rounds
1 min Max T2B
Rest 1 Min
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
10x 5 Second Cobra
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
Cat Cow
Cobra