CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
7m Group Stretch
-into-
2x
: 30 Bike
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Alt V-ups
Strength/Accessory
Power Clean + Hang Squat Clean + Push Jerk
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-
Workout
CFB: WOD 1 (Time)
CFB Benchmark Workout #17
50 Cals Ski
Row 1000m
Run 800m (Big Loop)
MHM: WOD 2 (Time)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women’s Calories: 16-14-12-10-8-6)
Target time: 15-17:00
Time cap: 18:00
KIKR
KIKR: Metcon (Time)
30 Clean & Jerks, 95/65 | RX+ 135/95
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)
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.
Shoo the Cat
90/90 Rotations
Shoulder Extension Bridges
Quad Foam Rolling