CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Air Bike
-into-
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
5 Muscle Cleans (empty bar)
5 Push Press (empty bar)
4 Back Rack Step Back Lunges (empty bar)
2. Strength
5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep.-
3. Workout Prep
3 sets:
2 Bar Facing Burpees
2 Clean and Jerks (build-in weight)
Strength/Accessory
REST DAY
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 20 / Partner
5 Cals Machine
10 Sit ups
15 Russian KBS, 55/35/ | 45/25
Workout
MHM: WOD 2 (10 Rounds for time)
EMOM 10
RX
5 Bar Facing Burpees
5 Clean and Jerks (115/80)
SCALE if work takes longer than :40
Target time each set: Sub 30-seconds
KIKR: 2 Mins Max Air Squat (AMRAP – Reps)
AMRAP 2
Air Squats
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
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.
Barbell Forearm Stretch
Down Dog