CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30-second Jump Rope
10 Dynamic Squat Stretches
5 Inchworms
5 Hang Dumbbell Snatch (each)
2. Workout Prep
2 sets:
10 Double Unders
5 Wall Balls (build in weight)
4 Dumbbell Snatch (build in weight)
Workout
CFB: Workout (Time)
45 CAP
12 Rounds
Even Round:
15 Synchro Burpees
9 Synchro Step-Ups
6 Synchro Thrusters
Odd Rounds
21 Synchro KBS
15 Synchro Lunges
9 Synchro WBS over Rig
200m Run b/w rounds (1 runs)
Strength/Accessory
Mayhem Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pull Ups @ moderate weight – maintain quality
-rest 30 seconds-
10 Double DB Standing Bent Over Row @ moderate weight – maintain quality
-rest 30 seconds-
10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Double DB Standing Bent Over Row
DB Preacher Curl
Seated Double Dumbbell Bicep Curls