CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Activation
-into-
8:00 AMRAP
30-second Air Bike
5 Russian Kettlebell Swings
5 PVC Around the Worlds (each direction)
3 Tempo Front Squat (empty bar)
2. Strength
10 sets
3 Tempo Front Squat (60-70%)
-rest 60-90 between sets-
3. Workout Prep
1 set:
5/4 Calorie Air Bike
5 Kettlebell Swings
Strength/Accessory
BAR: Deadlift (5×3 @ 85-90%)
Pair 5×3 deadlifts with single-arm 5×5 DB Shoulder Press, heavy (toggle one set deads with one set press)
Workout
WOD 1: CFB (Time)
16 Cap /
40-30-20-10
WBS, 14/10/6#
Hang Power Cleans, 75/55/35#
RX+
20/14/10#
95/65 | 75/55#
WOD 2: MHM (Time)
5 Rounds / 16 cap
20/15 Cal Bike
20 KB Swings, 53/35 | 45/25
Target time: 12-14 minutes
KIKR: Weighted Pull-ups (Work to heavy single)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Couch 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.
Shoo the Cat
Couch Stretch