CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry
-into-
6:00 AMRAP
30-second Row
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
2 sets:
100m Row (at workout pace)
3 Power Snatch (singles- build to opening weight)
Strength/Accessory
BAR: Shoulder Press (1-1-1-1-1
Work to a heavy set or New 1 RM or
do 5×1 at 95%
)
Pair this with DD Bent Over Row, 5×5-10
Workout
CFB: WOD 1 (AMRAP – Reps)
EMOM x 10
50 Single-uners or Jumping Jacks
-rest 2m
EMOM x 10
10 Russian KBS, 45/25/15#
RX+
100 Single-unders
15 OH KBS, 70/53/35#
MHM: WOD 2 (AMRAP – Reps)
RX
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (115/80)
Target time each set:
Set 1: 38-45 seconds
Set 2: 12-15 seconds
KIKR: Handstand (AMRAP – Reps)
3:00 Clock
Accumulate as many seconds in handstand hold as possible
1 Sec = 1 Rep
RX+
Accumulate max distance Handstand Walk
1 ft = 1 Rep
Gymnastics
Do this work after the WOD or at Open Gym
Handstand Push-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option
5 sets, beginning a set every 2 minutes (E2MOM10)
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up
Level 2: 3-5 reps: kick up + 3-second descent + kick down reset
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash
2x 10 Down Dog
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
Forearm Smash
Down Dog