CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
8:00 AMRAP
30-second Bike Erg (easy pace)
5 Sandbag Squats (lightweight)
10-sec Sandbag Front Hold
2. Workout Prep
3 sets (each)
100m Bike Erg
2 Sandbag Squats (build-in weight for each set)
Workout
CFB: Workout (3 Rounds for reps)
Teams of 4
3 Stations
AMRAP 12 @ Ea. Station
At each station, the team will split up in pairs. Pair 1 will work for 2 minutes, while the other pair rests. Alternate working pairs every two minutes. Change partnerships at each new station.
Station 1
2 Rope Climb Each (or 4 zombie rope climbs)
7 Burpees Each
MAX Hang Power Snatch
Station 2
P1 Sled Push (down) – P2 Sled Pull (back)
P2 Sled Push (down) – P1 Sled Pull (back)
7 Box Step Overs Each
MAX Hang Power Clean
Station 3
25ft Partner Wheel Barrow Walk Down
25ft Partner Wheel Barrow Walk Back (switch)
7 Push-Ups Each
MAX Shoulder To Overhead
*if you are uncomfortable with a partner wheel barrow walk, P1 perform bear crawl down, P2 perform bear crawl back.
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-rest 30 seconds-
10 Band Pull Through @ moderate weight
-rest 30 seconds-
15 Plank Walk (each side)
-rest 30 seconds-
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
-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
Deficit Sumo DB or KB Deadlift
Band Pull Through
Plank Walk