CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Row
5 Half Kneeling Single Arm Dumbbell Strict Press (each)
10 Alt. V-Ups
10 Bird Dogs
5 Downward Dog to Upward Dog
2. Strength
6 sets
3 Dead-Stop Shoulder Press (Build in weight)
3. Workout Prep
1 set
5/4 Calorie Row
4 Strict Sit Ups
Strength/Accessory
BAR: Back Squat (5×3 @ 80-85%)
Members: 2m to warm-up to working weight
A) 5×3 Back Squat
B) 5×5-10 DB Row, heavy
Workout
CFB: WOD 1 (AMRAP – Reps)
Tabata Squats
Tabata Sit ups
Tabata Push ups
Tabata Step Ups, 24/20/16″
MHM: WOD 2 (Time)
18 CAP
RX
3 Rounds
40/32 Calorie Row
25 Strict Sit Ups
Target timet: 13-15 minutes
KIKR: DB Clean and Jerk (Time)
30 Double DB Clean &Jerks (35/25s)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
20x Scorpion Kicks (each side)
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.
Dorsiflexion Matrix
Scorpion Kicks