CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine:
-into-
10:00 AMRAP
30-second Jump Rope
10 Sit Ups
10 Kip Swings
5 Up Downs
10 Box Step Ups
2. Workout Prep
2 sets:
100m Row (build in pace)
10 Double Unders
4 Toes to Bar
2 Lateral Burpee Box Jump Overs
2 Push Ups
Workout
Workout (3 Rounds for reps)
Teams of 3 – One Works
3 Stations
AMRAP 12 @ Ea. Station
2min Rest b/t Stations
Station 1
30 Dumbbell Snatches (alt, 35/25)
30 Strict Ring Rows (hang straight down from rig)
30 DB Renegade Row (push-up + left arm row + right arm row = 1 ) (35s/25s)
30 Ski
Station 2
30 Wall Balls (20/14)
30 Strict Sit-Ups (no throwing arms)
30 Medball Overhead Lunges
30 Bike
Station 3
30 Kettlebell Swings (53/35)
30 Burpee Box Jump Overs (24/20)
30 Kettlebell Goblet Squats (53/53)
30 Row
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-rest 30 seconds-
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Weighted Hip Thrusts
Deficit Sumo DB or KB Deadlift
Split Stance DB Romanian Deadlift