CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build in weight)
BARBELL
BAR: Snatch High Pull + Hang Snatch + 2 Overhead Squats (EMOM x 10
Increase each set)
“Hang Snatch” is a Hang Squat Snatch
Gymnastics
To be done after the WOD.
There is a rope on the south end that does not have lights on it. The others may require help from a coach to remove lights.
Gymnastics Skill Session (Checkmark)
We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.
Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit
Today isn’t about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)
Workout
CFB: WOD 1 (AMRAP – Reps)
20 Clock /
150 KBS, 55/35 | 45/25
150 Sit ups
(partition anyhow)
-then
AMRAP Air Squats in time remaining
MHM: WOD 2 (5 Rounds for time)
RX
5 sets (Every 5:00 – 4CAP ea Set)
200m Run
20 Hang Power Cleans (115/80)
200m Run
Target time each set: 2:30-3:30 minutes
KIKR
KIKR: Metcon (Calories)
1 min Max Cals Bike
-rest 1m
1 min Max Cals Ski
-rest 1m
1 min Max Cals Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Foot Smash
2x 15 Side Lying Rotations (each side)
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.
Seated Biceps Stretch
Foot Smash
Side Lying Rotations