CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
3m Machine
20 / 20 Hip Halo (banded side steps)
5 x 50ft Partner Sprints
Group Stretch
2m “Hold” Challenge
-into-
2x:
30-second Bike
3 Inchworms
5 Dynamic Squat Stretches
5 Russian Kettlebell Swings
5 Pike Push Ups
Strength/Accessory
REST DAY
Workout
CFB: WOD 1 (Time)
20 Cap / Any Order
50/36 Cals Ski
30 Deadlifts
-rest 1m
50/36 Cals Bike
30 Hang Power Clean
-rest 1m
50/36 Cals Row
30 Front Squats
*115/80 | 95/65
RX+
135/95 | 115/80
MHM: WOD 2 (Checkmark)
AMRAP 25
RX
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest
Target time each set: 30-40 seconds
Scale if a movement takes longer than :50
Gymnastics
KIKR
Gymnastics: Handstand Push-ups (Checkmark)
All Athletes:
Every 2 minutes for 10 minutes complete:
Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up
Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated
You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open.
KIKR: Metcon (Time)
5x Sled Lunging (touch knee) Push & Normal Pull Back
3/2/1
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Couch Stretch
1 Minute Cat Cow
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.
Calf Foam Rolling
Couch Stretch
Cat Cow