CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
7m Group Stretch
-Into
3x:
10 Handstand Hold Attempts
5/5 Pistols (single leg stand ups, tall box stand ups, post assisted, inverted)
10 GHD Nordic Hamstring Curl
Strength/Accessory
BARBELL REST DAY
Optionally perform Rope Climb Accessory after the workouts
Workout
CFB: WOD 1 (AMRAP – Rounds)
EMOM x 30
Power Snatch, 115/80 | 95/65
Bar Facing Burpee
Clean & Jerk, 115/80
Bar Facing Burpee
RX+ 135/95 | 115/75
Best possible score = 30
*Scale by partnering
MHM: WOD 2 (Distance)
20 Rounds
RX
20-seconds Max Distance Row
10-second Rest
Target Total Meters:
Men: 1900+ Meters
Women: 1600+ Meters
KIKR
KIKR: Metcon (No Measure)
10 Sled Push & Pull, 3/2/1
Cooldown/Mobility
Rope Climb Accessory (Checkmark)
Strength Option – EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog
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.
Bootstrappers
Adductor Rockbacks
Down Dog