CrossFit Bartlesville – CrossFit

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Handstand Clinic – April 2nd, 3:30

Sign up on sheet @ sign-in desk

Workouts are now published for the week on Sundays @ 5pm

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep

2 sets:

2 Strict Pull Ups

2 Dumbbell Box Step Overs (build in weight)



Squat Clean

– Heavy Single (10-12 minutes)

* Rest as needed between sets *


BWM: Metcon (Time)

15 Cap

6 Rounds

200m Run

20 KBS (55/25/25)

Workout (AMRAP – Rounds and Reps)




Banded Strict Pull Up (use minimum tension required to perform movement)

Dumbbell Burpee Box Step Over (2×35/25 to 20”/16”)



Strict Pull Up (overhand grip)

Dumbbell Step Over (2x 50/35 to 20”)

Scaling Idea:

15 minute AMRAP:


Ring Row

Single Dumbbell Burpee Box Step Over (Light to 20”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)

COMP: Workout (AMRAP – Rounds and Reps)



Strict Chest to Bar Pull-up (overhand grip)

Dumbbell Burpee Box Step Over (2x 50/35 to 24”/20”)

Post Workout

KIKR: Metcon (Time)

For Time:

30 Burpees

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)