CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep

3 sets:

20-Second Assault Bike (build in pace)

10 Bent Over DB or BarbellRows

5 Shoulder Press (empty bar- build across sets)

2. Strength Prep

Athletes will be benching at 70% for 5 x 5. Athletes should load their shoulders down and back against the bench. Next, ensure they keep their glutes against the bench at all times during the lift and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should always use a spotter.


Bench Press

5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


BWM: Metcon (Time)

Teams of 2

8 sets:

15/12 Cals Row

*Reset Screen each time


WOD: Workout (Time)


Teams of 2

8 sets:

16/14 Cals Bike


Teams of 2

8 sets:

20/16 Cals Ski

*Reset screen each time


ACC: Bar Muscle-up Development (Checkmark)

3 Sets:

– 5 Arch to L-sit on floor

-5 Arch to hollow on bar

-5 Arch to hollow + lever back whilepushing down on bar – do this w/ one foot on box & one leg kipping through

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)