CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
2 sets (with partner)
100m Run (at workout pace)
3 Synchro Burpees
Workout
Strength/Accessory
CFB: Workout (3 Rounds for reps)
Teams of 3
3 Stations
EMOM 12 @ Ea. Station
Station 1
Partner 1: Max Single or Double Unders
Partner 2: Max Single DB Stationary Lunge
Partner 3: Rest
*Rotate each minute
Station 2
Min 1: Max Burpees To Bar
Min 2: Max Alt Single Arm DB Snatch
Min 3: Rest
*Rotate each minute
Station 3
Min 1: Max Atomic Sit Up
Min 2: Max KBS
Min 3: Rest
*Rotate each minute
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
10 Lateral Band Walk @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Kneeling Banded Hip Extension
Lateral Band Walk
Standing Banded Pallof Press
Strict Hanging Leg Raise