CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets:
1:00 Bike
1:00 Row
1:00 Ski
-Build up in pace each time through-
2. Workout Prep
Use this time to set equipment up, talk about strategy, and establish a rotation.
Workout
Metcon (Time)
Teams of 3 / 45 Cap
Buy-IN: 15x100m Sprints
3 Rds
50 KBS or WBS
40 Up-Down to Box Jump
30 Cals Any Machine
20 TIre Flips or Clean & Jerks
10 SLed Push & Pull
-then
Cash-out: 15x100m Sprint
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 Strict Toes to Bar (Or Strict Knee Raises)
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
1 min Face Up Chinese Plank
-rest 30 seconds-
:45 sec Crush Grip Overhead Dumbbell Hold (Moderate weight)
-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. Rest 2 minutes between rounds
Strict Toes to Bar
Kettlebell Side Bend
Face Up Chinese Plank
Dumbbell Crush Grip Overhead Hold