CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
6m Group Stretch
-into-
2x
10 Alt V-Ups
10 Ring Rows
10 Bench Press (empty bar)
3x 5-second Dead Hang + Strict Pull Up (Or Jumping Pull Up)
Strength/Accessory
Front Squat (1 x 1
Find a heavy single or a new 1RM)
Workout
CFB: WOD 1 (Time)
18 Cap / Partner
Accum 10,000lbs / 7500lbs in Barbell Deadlifts
Run 1600m
RX+ Solo
10,000 / 7500 can be accumulated using any rep scheme & any denomination of weight. The lighter the barbell, the more reps needed…the heavier, the fewer reps. Increase and decrease weight as needed.
Target time – 15m
MHM: WOD 2 (AMRAP – Rounds and Reps)
AMRAP 10
RX
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Or 10 Ring Rows)
RX+ (comp)
10 Dumbbell Bench Press (70s/50s)
7 Strict Pull Ups
Target number of Rounds: 7+ Rounds
Monthly Challenge – March 2025 (Time)
Perform 1000m on a Rower Or SKi Erg
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep 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.
Pec Stretch
Ring Bicep Stretch