CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
2X
10 Cossack Squats
10 Banded Shoulder Press
30-second Air Bike (easy-moderate)
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 Bird Dogs
Strength/Accessory
Squat Clean + Push Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
Clean Grip Deadlift
Clean Grip Deadlift 3×3
Record your weight here
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
Any order / AMRAP 15
3 Sled Push & Pull, 3/2/1
15 Hang Squat Cleans, 95/65 | 75/55
30 Box Step Ups, 24/20/16″
90 Single-unders | RX+ DU’s
MHM: WOD 2 (Time)
15 CAP / West Side
RX
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)
RX+ (comp)
Single Dumbbell Walking Lunge (70/50)
Target time: 10:00-12:00 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
15x Bootstrappers
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.
Bench Stretch for Lats
Bootstrappers
Quad Foam Rolling