CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Row or Ski 1000m
5m Group Stretch
-then, 2x:
5 Dynamic Squat Stretches
5 Kip Swings
5 Handstand Attempts
3 Snatch Grip Deadlifts
3 Front Squats (empty bar)
3 Push Press (empty bar)
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.
Push Press (5 x 3 @ 80%)
All rounds and reps at same weight
Snatch Grip Deadlift (5 x 5 @ 110% of 1RM Snatch)
Workout
CFB: WOD 1 (AMRAP – Reps)
Partner / 20 Cap / Both Work
One always rowing
Accum Max Points Anyhow
Cals Row – 1 cal = 1 point
Burpees – 1 rep = 2 points
Sit ups – 1 rep = 1 point
T2B – 1 rep = 2 points
MHM: WOD 2 (Time)
22 CAP
RX
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
RX+ (comp)
Power Cleans (115/85)
Thrusters (115/85)
Target time: 16-18:00
KIKR
KIKR: Metcon (Time)
100 Jump Lunges
Gymnastics
Gymnastics: Ring Muscle-ups (Checkmark)
Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)
No Conditioning Option since it’s during the Open
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 Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra
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.
Barbell Forearm Stretch
Posterior Shoulder Smash
Bootstrappers
Cobra