CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30 seconds Jump Rope
5 Up Downs
5 Suitcase Dumbbell Deadlifts (each)
10 Birddogs
2. Workout Prep
2 sets: (each)
10 Double Unders
2 Burpee Deadlifts (build in weight)
Workout
Workout (3 Rounds for reps)
Teams of 3
3 Station
12 min @ Ea. Station
2min Rest b/w Stations
Station 1
100 WBS shots over Pull-Up Bar (both sides squat)
75 Pull-Ups or Ring Rows (1 work)
AMRAP S2O (115/85)
Station 2
100 Synchro Box Jump ( 2 Work)
75 T2B or GHD (1 work)
AMRAP Bench Press (135/95)
Station 3
100 Synchro Burpees (2 Work)
300 Double Unders or Reverse Single Unders (1 work)
AMRAP Back Squat (185/105) (1 work)
Weights are suggested, stimulus on barbell should be “heavy-ish (5-10 unbroken doable)”
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
:45 sec Face-Up Chinese Plank
-rest 30 seconds-
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
* 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.
Standing Banded Pallof Press
Face Up Chinese Plank
KB Front Racked/ Overhead Carry