CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7s
-into-
8:00 AMRAP
5 Up Downs
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
5 Kip Swings
2. Workout Prep
3 sets:
2 Bar Facing Burpees
2 Thrusters (build in weight)
4 Pull Ups
Workout
CFB: WOD 1 (Calories)
EMOM x 12
M1 – 12 Med Ball Squats, 14/10/6#
M2 – 12 Russian Twist, 14/10/6#
M3 – Max Cals Bike or Ski or any combo
*Score = Total Cals
MHM: WOD 2 (AMRAP – Rounds and Reps)
AMRAP 18
12 Lateral Burpees over Bar
12 Thruster, 95/65 | 75/55
12 Pull-ups
-rest 1m
Acccessory
Accessory (Weight)
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
KIKR: Floor is Lava (Time)
100ft (50ft down and back) Floor is Lava (45/25)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
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.
Posterior Shoulder Smash
Band Wrist Mobilization
Quad Foam Rolling