CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward Dog Transition
2. Strength
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
3. Workout Prep
2 sets:
3 Dumbbell Power Cleans (build in weight)
2 Burpee Over Dumbbells
BARBELL
Deadlift (5 x 5
Members: Moderate Weight
New Members: Light weight working on form/technique)
Workout
CFB: WOD 1 (Time)
Partner / 15 Cap / 1 works
15 Burpees | RX+ 30 Burpees
30 Lunges | RX+ 30 Jump Lunges Each
45 Sit ups | RX+ 45 GHDSU
60 Cal Row | RX+ 60 Cals Bike
45 Sit ups | RX+ 45 T2B
30 Lunges | RX+ 30 Jump Lunges Each
15 Burpees | RX+ 30 Burpees
Cooldown/Mobility
MHM: WOD 2 (AMRAP – Reps)
RX
10 Sets of :45 on/:15 off:
10 DB Power Cleans (2x35s/25s) or Barbell, 75/55
Max Burpee over DBs or BB in remaining time
Target number of Reps each set: 4+ (40+ total)
KIKR: Thrusters (Time)
50 Empty Bar Thrusters For Time
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Calf & Big Toe 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.
Barbell Forearm Stretch
Calf & Big Toe Stretch