CrossFit Bartlesville – CrossFit
Warm-up
1m each machine
-then
Coach led Down & Backs
-then
Group Stretch
-then
Bergerner Warm-up & Skill Transfer (see below)
Warm-up (No Measure)
Burgener Warm Up – Snatch + Skill Transfer
*Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOTWORK” 2”, 4”, 6”
Snatch drop – “FOOTWORK”
Skill Transfer:
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
Strength/Accessory
Bar: Power Snatch + Overhead Squat
Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-
ACC: Rope Climbs (No Measure)
2x Pull-to-stands – Elevate the hips first, pull from the floor to standing, then lower the shoulders down to the ground before the hips.
3x Standing single-leg knee raises – with the arms full extended overhead, grab the rope & keep one foot on the ground, slide the other knee up the rope with the toe on the opposite side.
3x hanging single-leg knee raises – perform the same movement as before but hang from the rope with the bottom leg 2 inches off of the ground
2x bite-to-stands – Wrap the second foot on top of the first, then stand
Workout
WOD 1: Metcon (Time)
12 Cap /
15-12-9-6-3 reps of:
Deadlifts 225/155 | 185/105
5-4-3-2-1 reps of:
Rope climbs
WOD 2: Metcon (AMRAP – Rounds and Reps)
AMRAP 11
9 Pull-ups | RX+ C2B
7 Burpees | RX+ Burpees over Bar
5 Power Snatch, 115/85 | 95/65 | RX+ Squat Snatch
KIKR
KIKR: Metcon (AMRAP – Reps)
1 min – Box Jump Over, 24/20
1 min – T2B or GHD
1 min – Burpees
Cooldown/Mobility
Mobility (No Measure)
3m – easy cardio
-then
2x 10 Reverse Leg Raises (each side)
1-2 Minute Couch Stretch (each leg)
2x 1 Minute Ring Bicep Stretch
Quad Foam Rolling
Couch Stretch
Ring Bicep Stretch