CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

10 Banded Air Squats

5 Up Downs + Box Step Up

5 Bench Press (empty bar/slow and controlled)

Strength Prep

Use moderate weight (65%) 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 out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.


Bench Press

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


BWM: Metcon (Time)

16 Cap /


60 Up Downs + Box Step Ups (24”/20”/12″)

Every 2 minutes (including 0:00), perform 5 Single DBFront Squats 50/35/20


60 Burpee Box Jump Overs (20”/16”/12″)

Every 2 minutes (including 0:00), perform 5 Front Squats (95/65 | 75.55).

WOD: Workout (Time)

16 Cap / RX:

75 Burpee Box Jump Overs (24”/20”/16″)

Every 2 mins (including 0:00), perform 5 Front Squats (135/95 | 115/80)


100 Burpee Box Jump Overs (24”/20”)

Every 2 mins (including 0:00)perform 5 Squat Cleans (135/95)



KIKR: Metcon (Time)

30 KBS, 45/35/25

20 Cals Bike

10 Burpees


ACC: Pull-up Development (Checkmark)

3 Sets:

-30 sec hang hold from pull-up bar

-10 Ring rows as strict & underneath the rings as possible

-10 banded pull-aparts (pull shoulder blades back & down. Use a thin band & hold it just narrow enough so you have tension. Focus on keeping shoulder blades tucked down & initiate the move by squeezing shoulder blades together, not pulling w/ arms

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)