CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1000m Row or Ski
5m Group Stretch
into
2x
: 30 Jump Rope
5 Half Kneeling Single Arm Dumbbell Press
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8 Ring Rows)
Strength/Accessory
We are currently on week 5 of 6 of the current barbell cycle. Percentages are based on the heavy single or 1rm we found during the week of 2/11.
Push Press (5 x 2 @ 90%)
Same weight for all 5 Reps
Bulgarian Split Squat (5 x 5 (Each leg)
Double Dumbbell)
Workout
CFB: WOD 1 (Time)
18 cap /
Run 5 Down & Backs outside
30 Plate G2O
Run 4 Down & Backs ”
30 Burpees to Plate
Run 3 Down & Backs ”
30 Plate Squats Anyhow
Run 2 Down & Backs ”
30 Feet over Plate standing on end
Run 1 Down & Back
* 45/25/15#
RX+: 50 of each plate exercise
MHM: WOD 2 (Time)
18 CAP
RX
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)
Target time: 12:00-14:00
KIKR
KIKR: Metcon (Time)
100 Sit ups
RX+: 50 T2B
Cooldown/Mobility
Monthly Challenge – March 2025 (Time)
Perform 1000m on a Rower Or SKi Erg
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch
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
Pec Stretch
Ring Lat Stretch