CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
3 Muscle Snatch (empty bar)
3 Hang Power Snatch (empty bar)
3 Overhead Squats (empty bar)
5 Kip Swings
2. Strength
Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-
3. Workout Prep
2 sets:
10 Double Unders
3 Overhead Squats (build in weight)
1 Bar Muscle Up
Strength/Accessory
BAR: Deadlift (5×4 @ 70-75%)
Pair your deadlifts with 5×5 Single Arm Shoulder Press, heavy as possible
Workout
CFB: WOD 1 (AMRAP – Reps)
Any order
4 min – Max Cal Ski
1 min – Max Squats
-rest 1m
4 min – Max Cal Bike
1 min – Max Sit ups
-rest 1m
4 min – Max Cal Row
1 min – Max Push ups
MHM: WOD 2 (5 Rounds for time)
15 CAP
RX
5 Rds:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1m
CAP includes Rest
Target time each set: 1:10 – 1:25
Cooldown/Mobility
KIKR: Max Height Box Jump (Distance)
Max Height Box Jump
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization
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.
Ring Lat Stretch
Seated External Rotations
Band Wrist Mobilization