CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Row or Ski 1000m
5m Group Stretch
-then, 2x:
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
3 Snatch High Pull +Power Snatch + OH Squat (empty bar – build across sets)
Strength/Accessory
We are currently on week 4 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 3 @ 80%)
All 5 rounds at same weight
Back Rack Reverse Lunge (5 x 5 @ moderate weight)
Set up a barbell in a rack at shoulder height.
Position the barbell across your upper back, holding it with both hands.
Step back with one leg until your rear knee almost touches the floor.
Keep your front knee directly above your ankle and your torso upright.
Drive through your front heel to return to the starting position.
Alternate legs for each rep.
Benefits: This exercise targets your quadriceps, glutes, hamstrings, and core, improving leg strength, stability, and balance.
5 reps on each leg (10 total)
Workout
CFB: WOD 1 (AMRAP – Reps)
16 Cap /3 Rds
AMRAP 4
Run 200m or Row 250m
10 Pull-ups
Max Power Snatch, 95/65/45
(no dropping the bar, set it down)
-rest 2m
AMRAP 4
Run 200m or 250m
10 Pull-ups
Max Squat Clean, 95/65/45
-rest 2m
AMRAP 4
Run 200m or 250m
10 Pull-ups
Max Thrusters, 95/65/45
MHM: WOD 2 (Time)
16 CAP
RX
50 V-Ups
25 Box Jump Overs (20)
50 Toes to Bar
25 Box Jump Overs (20)
50 Abmat Sit Ups
RX+ (comp)
50 GHDs
25 Box Jump Overs (24/20)
50 Toes to Bar
25 Box Jump Overs (24/20)
50 Abmat Sit Ups
Target time: sub 13:00
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run
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.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch 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.
Dorsiflexion Matrix
Foot Smash
Couch Stretch