CrossFit Bartlesville – CrossFit
Warm-up
Workout
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Roll and Reach
10 Cat/Cows
5 Deadlifts (empty bar)
5 Muscle Cleans + 5 Shoulder Press (empty bar)
5 Up Downs
2. Workout Prep
2 sets:
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead
-build across sets-
Workout (AMRAP – Rounds and Reps)
Teams of 3
30 CAP
5 Rounds
20 Cal Row or 15 Cal Bike
20 KBS
10 T2B or GHD
*Follow the leader, each person starts on a different movement. Advance once everyone has completed their movement
AMRAP in Remaining Time
10 Pull-Ups
20 Push-Ups
30 Air Squats
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3-4 rounds:
10 Band Pull Through @ moderate weight
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight (or Supermans)
-rest 30 seconds-
10 Single Leg DB Hip Thrust @ moderate weight
-rest 30 seconds-
15 Overhead Plate sit-ups
-rest 30 seconds-
7 Around the Worlds (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Band Pull Through
GHD Hip Raise
Supermans
Single Leg DB Hip Thrust
Around the Worlds