CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1 min each Machine
-into
Coach led Down & Backs
-into
Group Stretch
Strength/Accessory
BAR: Power Clean + Thruster + Split Jerk (EMOM x 10)
Work to a heavy set
Workout
WOD 1: Metcon (Calories)
10 Rounds / 15 cap
:20 Cals Bike or Ski
10 Back Squats, 135/95 | 115/75
WOD 2: Metcon (3 Rounds for reps)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00
* Each shuttle run rep is 25 feet down + 25 feet back, 3 pt touch
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 7 Reps
KIKR
KIKR: Metcon (Time)
20 Down & Backs (25 ft down, 25ft back)
Farmers Carry, 70/55/35 KB
*switch hands at any point
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Dorsiflexion Matrix
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.
Shoo the Cat
Dorsiflexion Matrix