CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1m each Machine
5x Partner Sprints
5m Group Stretch
-into-
2x
10 Kip Swings
5 Ring Rows
5 Snatch High-pulls (empty bar)
5 Power Snatch (empty bar)
5 Squat Snatch (empty bar)
-into
2m “Hold” Challenge
Strength/Accessory
Snatch Complex (EMOM x 9
Work to a heavy set)
1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch
CFB: WOD 1 (Time)
5 Rds / 15 cap
12 Plate Ground to Overhead, 45/25/15#
9 Plate Box Stand Ups, 24/20/16″ | 45/25/15#
6 Burpees to Plate, 45/25/15#
Workout
MHM: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm Smash
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.
Couch Stretch
Foam Roll Up Wall
Forearm Smash
KIKR
Cooldown/Mobility
KIKR: Metcon (No Measure)
AMRAP 3
RX: Sit ups | RX+: T2B
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
Sit ups
RX+ : T2B
Monthly Challenge – 2min Hold (Checkmark)
Accumulate 2 minutes in any holding position
Example holds include (but are not limited to):
Plank
Squat
Wall-Sit
Handstand
Glute Bridge
Hang
Tuck