CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
50m Jog
3 Inch Worms
10-second Handstand Hold
10 Banded Pass-throughs
2. Workout Prep
2 sets:
50m Run (build in pace)
1 Wall Walk
Strength/Accessory
CFB: WOD 1 (Time)
15 CAP
Partition Anyhow /
450 Single-unders | RX+ 300 DU’s
150 Russian KBS, 55/35 | 45/25
90 Sit ups | RX+ GHD Sit ups
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* 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.
Barbell Romanian Deadlift
Single Leg Calf Raise
MHM: WOD 2 (AMRAP – Rounds and Reps)
RX
15:00 AMRAP
200m Row
1-2-3-4-5-6. . .
Wall Walks
RX+ HSW 4′, 8′, 12′, 16′, 20’…
*Run is equal to 4 reps (1 rep = 50m)
Target number of Reps: 68+ reps (Through the round of 8 Wall Walks)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1-2 Minutes Squat Rack Pec Minor
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.
QL Stretch
Squat Rack Pec Minor
Workout
Cooldown/Mobility
KIKR: Holds (Time)
3 Min OH Hold (45/25)
2 Min Squat Hold
1 Min Hang Hold