CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Partner Tabata Bike, 20/10
-then
5m Group Stretch
-then
April Ab Challenge
-into
Barbell Warm-up
Strength/Accessory
Power Clean + Push Jerk
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM
-into-
3×3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM
Clean Deadlift + Clean Pull
3×3 Clean Deadlift + Clean Pull @85-90%
Workout
CFB: WOD 1 (Time)
20 cap / Partition Anyway
150 KB Deads, 70/53/35
100 Cals Machine
50 Shuttle Run, 50ft D + 50ft B = 1
MHM: WOD 2 (Time)
12 CAP
RX
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-
Target time: 7:00-9:00
KIKR
KIKR: Metcon (AMRAP – Reps)
EMOM x 4
Max UB Knee Raises
RX+ T2B
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
2×30 seconds Hip Internal Rotation
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.
Barbell Forearm Stretch
Hip Internal Rotation
Couch Stretch