CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Warm-up:
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Front Squat (Build in weight)
Strength:
6 sets x 2 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 1:30-
Workout Prep
3 sets:
5/4 Calorie Ski (Build in pace)
3 Toes to Bar
3 Power Snatch (Build in weight)
Strength/Accessory
Front Squat (6 sets x 2 Back Squats (80%)
-Every 1:30-)
Workout
CFB: WOD 1 (Time)
15 Cap /
45 Right Leg Box Stand up, 24/20/16″
45 Single-arm Russian KBS Right, 45/35/25
45 Kipping Pull-ups (not butterfly)
45 Single-arm Russian KBS Left, 45/35/25
45 Left Leg Box Stand up
MHM: WOD 2 (5 Rounds for time)
RX
5 sets / 15 cap
18/14 Cal Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)
RX+ (comp)
21/16 Calorie Ski (or Row)
15 Toes to Bar
9 Power Snatch (135/95)
Target time each set: 1:50-2:15
KIKR: Suitcase Carry (Time)
300m Suitcase Carry (50/35)
(100m D&B 3x)
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
10x 5 Second Cobra
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.
Bench Stretch for Lats
Cobra
Down Dog