CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7s
-into-
10:00 AMRAP
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10ft Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10ft Handstand Walk
BARBELL
Bear Complex (EMOM x 9)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Members – work to a heavy set
New Friends – use light weight & focus on proper technique
Workout
CFB: WOD 1 (Time)
15 Cap / West Side
300 Single-unders or JJ’s | RX+ 150 DU’s
90 Med Ball Squats | RX+ WBS, 20/14/10#
30 Ring Rows | RX+ Pull-ups
MHM: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
* Score is reps completed at the Open 10-minute time cap. But we’d like you to finish the workout, so put your overall time in your score comments.
Target time: 13-15 minutes
Time cap: 18 minutes
KIKR: Burpee Broad Jump (Time)
100ft Burpee Broad Jump
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Calf & Big Toe 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.
Forearm Smash
Calf & Big Toe Stretch