CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
5m Group Stretch
-then
10 Band Side steps
10 Band Squat + band front raise
10 PVC Pass Thru’s
3x:
Rd 1 – PVC / Rd 2 Barbell / Rd 3 add weight
7 High Pulls
7 OHS
7 Snatch Balance
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.
Squat Snatch (5 x 2 @ 90%)
All sets at same weight
Weighted Push-Up (5 x 10)
Push-up with a plate on back
Choose a weight that you can perform 10 unbroken push-ups with
Workout
MHM: WOD 2 (2 Rounds for time)
RX
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Target time each set: Sub 9:00
CFB: WOD 1 (AMRAP – Reps)
Partner / AMRAP 24
Lunge 25 Ft Down, 5 Burpees, Lunge 25 Ft Back (7 reps)
OH Carry 100Ft, 45/25/15# plate, 5 G2O every 25ft (5 at 25ft, 5 at 50ft, 5 at 75ft) (= 19 reps)
Run 200Ft (D&B = 50ft) (3 pt touch every 25ft) (= 8 reps)
1 round = 34 reps
Cooldown/Mobility
KIKR
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2×1 Minute Posterior Hip Stretch
2x 1 Minute Foam Roller Angels
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.
Reverse Leg Raises
Posterior Hip Stretch
Foam Roller Angels
KIKR: Metcon (Time)
33 DB Snatch, 50/35/20
22 Cals machine
11 Burpees
Monthly Challenge – March 2025 (Time)
Perform 1000m on a Rower Or SKi Erg