CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
2. Workout Prep
This workout will take a while to review and set up. Warm up with each movement as you prepare.
Workout
12 Days of Christmas (Time)
12 Days Of Christmas
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (135/95)
3 Goblet Squats (53/35)
4 Burpees
5 Deadlifts (135/95)
6 Pull Ups
7 T2B
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 KBS (53/35)
11 Push-Ups
12 Thrusters (135/95)
Target time: 25-30 minutes
Time cap: 45 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Banded Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Ring Row – Feet Elevated @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Ring Curls @ moderate weight RPE 7
-rest 30 seconds-
15 Strict Abmat Situps (hands next to head or across chest)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Banded Pushups
Ring Row – Feet Elevated
Standing Tricep DB French Press
Ring Curls