CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
1:00 Machine
10 Cossack Squats
10 Banded Pass-throughs
5 Muscle Snatch (empty bar)
5 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes
3. Workout Prep
3 sets:
10 Double Unders
3 Power Snatch (build-in weight)
Strength/Accessory
Workout
BAR: Back Squat (5×4 @70-75%)
2m to warm up to Working Weight
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 10
10 Step ups, 20″ all
20 DB Snatch, 35/25/15#
5 Cals Bike
RX+:
10 Weighted Step ups, 50/35/20#
20 DB Snatch, 50/35/20#
5 HSPU
MHM: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Target number of Rounds: 7+ rounds
Cooldown/Mobility
KIKR: Sled Push+Pull (Time)
1 Sled Push/Pull (3/2)
1 Sled Push/Pull (2/1)
1 Sled Push/Pull (1/0)
1 Sled Push/Pull (2/1)
1 Sled Push/Pull (3/2)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Forearm Smash
1 Minute QL Stretch
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.
Band Wrist Mobilization
Forearm Smash
QL Stretch