CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
10 Walking Lunge Steps
10 Alternating V-Ups
3 Tempo Bench Press (empty bar)
5 Scap Pull-ups
10 Single Arm Dumbbell Upright Row (each)
2. Strength
10 sets
3 Tempo Bench Press (60-70%)
-rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
2 Push Ups + Renegade Row (each)
10ft Single Dumbbell Walking Lunge
Strength/Accessory
BAR: Back Squat (5×2 @ 85-90%)
CFB: WOD 1 (AMRAP – Reps)
4m Max Cal Row
– Rest 1m
4m Max Russian KBS (45/35/25)
-Rest 1m
4m Max Sit Ups
MHM: WOD 2 (Time)
15 cap /
13-11-9-7-5
Push Up + Renegade Row, 50s/35s/20’s
-50ft Single DB Walking Lunge (50/35/20) after each set Push Ups + Renegade Row-
KIKR
KIKR: Metcon (Time)
Sled Push & Pull, 3/2/1
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
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.
Side Lying Rotations
Band Wrist Mobilization
Posterior Shoulder Smash