CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
2. Strength
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00
3. Workout Prep
2 sets:
3 GHDs
3 Wall Balls
3 Toes to Bar
2 Box Jumps (build in height)
Strength/Accessory
Deadlift (5×2 @ 90-95%)
Pair this with:
5 x 5-10 Single-arm DB Shoulder Presses
*heavy as possible
Workout
MHM: WOD 2 (Time)
15 CAP
RX
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
Target time: 11-13 minutes
WOD 1: Metcon (Time)
15 cap / 3 Rds
30 Lunges
20 Sit ups
10 Ring Rows
RX+
30 Stationary OH Lunges, 45/25/15# plate
20 T2B
10 C2B
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm 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.
Couch Stretch
Reverse Leg Raises
Barbell Forearm Stretch
KIKR: Tabata Bike, 20-10 (Calories)
Tabata Bike, 20-10