CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
10 Deadbugs
10 Ring Rows
2. Strength
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
-complete each set unbroken-
3. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
Strength/Accessory
BAR: Deadlift + Power Clean + Hang Squat Clean Thruster (EMOM x 9
*work to a heavy set)
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 12 /
60 Single-unders
30 Squats
15 Cals Ski or Row
KIKR
MHM: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
KIKR: Metcon (Time)
21 Cals Bike
15 WBS, 20/14/10#
9 Burpees
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Tricep Stretch
1 Minute Band Biceps Stretch
2x 10 Down Dog
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 Tricep Stretch
Band Biceps Stretch
Down Dog