CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
10 Banded Pull Aparts
10 Roll and Reach
5 Dynamic Squat Stretches
5 Clean Deadlifts (empty bar)
3 Muscle Cleans (empty bar)
2 Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Power Cleans (build in weight)
3 Hand Release Push Ups
5 Air Squats
Strength/Accessory
Clean and Jerk (EMOM x 9
Increase in weight each minute)
Workout
MHM: WOD 2 (3 Rounds for reps)
RX
5:00 AMRAP
10 Power Cleans (95/65)
10 Hand Release Push Ups
15 Air Squats
—rest 2:00—
5:00 AMRAP
6 Power Cleans (135/95)
10 Hand Release Push Ups
15 Air Squats
—rest 2:00—
5:00 AMRAP
2 Power Cleans (185/125)
10 Hand Release Push Ups
15 Air Squats
Target number of rounds each set: 3+ rounds
Strength/Accessory
Accessory (Weight)
Accumulate 3:00 of a Single Kettlebell/Dumbbell Front Rack Hold Wall-Sit at a challenging weight.
-rest as needed between breaks-
* Athletes can partner up and perform a 6:00 hold, switching as desired. Try to even out total hold times between athletes.
* Scale weight or to a standing position.
* Score is the total weight held
Single Arm Kettlebell Front Rack Hold Wall Sit
KIKR
500m Row (Time)
Max Effort 500m Row
Cooldown/Mobility
Monthly Challenge – 2min Hold (Checkmark)
Accumulate 2 minutes in any holding position
Example holds include (but are not limited to):
Plank
Squat
Wall-Sit
Handstand
Glute Bridge
Hang
Tuck
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm 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.
Couch Stretch
Foam Roll Up Wall
Forearm Smash