CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Banded Pull Aparts
5 Bench Press (build in weight)
10 Sit Ups
10 Box Step Ups
2. Workout Prep
2 sets:
5/4 Calorie Machine
2 Bench Press
-practice transitioning on and off machines
Workout
CFB: Workout – A (Time)
Teams of 4
20 CAP
100 Cal Row (Partners A&B – 1 Works)
4 Rounds (Partners C&D – 1 Works)
6 Power Cleans
9 Burpee Over Bar
12 Push-Ups
Which every pairing finishes first must perform a KB farmers hold (1 works) until the other pairing finishes.
Pairings switch once both are complete.
The cap is generous. Immediately at CAP, move into Workout – B
CFB: Workout – B (Time)
20 CAP
50 Shuttle Runs (Pairing 1)
4 Rounds (Pairing 2)
6 Power Snatches
9 Box Jump Over
12 Sit-Ups
Which ever pairing finishes first must perform an overhead plate hold (1 works) until the other pairing finishes)
Same format as Workout – A , except mix the partner pairings up.
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
-rest 30 seconds-
12 Standing DB Lateral Raise @ moderate weight – maintain quality
-rest 30 seconds-
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Standing DB Lateral Raise
Single Dumbbell Waiter Hold Curl
Standing KB Crush Grip French Press
KIKR: Roxanne (No Measure)
Begin once the time-cap is hit for Workout – B