CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

*Movement Prep/Increasing Heart Rate*

2 Min Group Quick Stretch:


3 sets

5 Back Squats (empty bar- build across sets)

:30 Assault Bike (easy pace)

10 Ring Rows

Strength Prep

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot.


Back Squat

5 Back Squats x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


BWM: Metcon (Time)

12 cap /

For Time:

30/24 Calorie Bike

50 Ring Rows | RX+ Pull-ups

30/24 Calorie Bike

WOD: Workout (Time)

RX / 12 cap:

50/40 Cals Bike

50 Pull-ups

50/40 Cals Bike

RX+ / 12 cap:

7 Bar MU’s

42/33Cals Ski

7Bar MU’s

42/33Cals Ski

7 Bar MU’s



KIKR: Metcon (Time)

30 KBS, 55/35 | 45/25

20 Cals Bike

10 Burpees

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)


ACCES: Metcon (Checkmark)

Pull-up Development:

5 Rds:

– 5 Scap Pull-up / active shoulders into 2 good arch-to-hollows

-5 Pull-up negatives (jump up to chin over bar, lower down to full extension slowly, about 5 second descent)

-5 Bent over rows (not too heavy and focus on muscles being used: 2 seconds on way up and 2 seconds on way back)