CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30 second Jump Rope
10 Single Arm Alternating Dumbbell Bench Press
10 Deadbugs
5 Pike Push Ups
2. Strength
Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
in 12-15 minutes
3. Workout Prep
1 set:
5 Push Ups
50m Run
4 Handstand Push Ups
50m Run
2 Strict Handstand Push Ups
Strength/Accessory
Shoulder Press (5 x 4
Add 5-10lbs from last weeks weight)
Workout
CFB: WOD 1 (Time)
15 Cap /
Row 500m
40 Lunges
30 Sit ups
20 KBS, 45/35/25
10 Burpees
20 KBS, 45/35/25
30 Sit ups
40 Lunges
Row 500m
MHM: WOD 2 (Time)
Teams of 2
5 sets: (each/1:1)
20/16 Cal Bike
50 ft Front Rack Walk Lunge, 70/53/35
Target time: 11-13 minutes
Cooldown/Mobility
KIKR: Tabata Ski Erg (AMRAP – Reps)
20-10
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Pec Stretch
2x 45 Second Ring Tricep Stretch
1 Minute Pec Minor 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.
Pec Stretch
Ring Tricep Stretch
Pec Minor Stretch