CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
Row or Ski 1000m
7m Group Stretch
-into-
2x:
5 0 Single Unders
10 Kip Swings
10 Hanging Knee Raises
3 Inchworms
10 Box or Ring Dips (or Push Ups)
Strength/Accessory
Power Snatch + Hang Squat Snatch + Overhead Squat
EMOM x 10
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
Snatch Pull
3×3 Snatch Pull @80-90%
KIKR
CFB: WOD 1 (12 Rounds for reps)
EMOM x12
1 Bear Complex, 95/65 | 75/55
*Max Pull-ups odd mins
*Max Push-ups even mins
*Score = total Pull-ups + Push-ups
RX+ 135/95 | 115/80
Bear Complex =
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
KIKR: Metcon (AMRAP – Reps)
AMRAP 4
KB Swings, 45/35/25
Workout
MHM: WOD 2 (Time)
20 CAP
10 Rounds
RX
35 Double Unders
7 Toes to Bar
2 Wall Walks
RX+ (compete)
40 Double Unders
10 Toes to Bar
3 Wall Walks
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
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
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
Cobra
Biceps Stretch on Rig