CrossFit Bartlesville – CrossFit

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Handstand Clinic – April 3rd

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

Crossover Symmetry or Banded 7’s


12:00 Amrap

1:00 Row

10 Suitcase Deadlifts (each side)

3 Sandbag Cleans (light)

3 Inch Worms

10 Roll and Reach

2. Workout Prep

2 sets:

5 Dumbbell Deadlifts (increase weight)

1 Sandbag Clean (increase weight)

2 Push Ups

2 Deficit Push ups

Workout (Time)

Teams of 2

10 Cap


Deadlift 155/105/85

Synchro Push Ups

-Rest 3:00-

10 Cap


Power Snatch (115/80/65)

Deficit Push Ups (4in/2in)

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 3 – Day 2

3 rounds at each station of 30 seconds of work/30 seconds of rest

Finish all rounds of one station before moving to the next station

–1minute transition to rotate to the next station-

Station 1: Active Hang on Rings or Rig [depending on class size]

Station 2: Controlled jump to support on Low Rings

Advanced & Intermediate: Set rings so they are waist height

Beginner: Set rings below the waist so they have the support of feet throughout the skill.

Station 3:

Advanced: Russian Pushups

Intermediate: Pushups

Beginner: Box Push Ups [the higher the box the more scaled]

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

10 DB Spider Curls @ moderate weight – maintain quality RPE 7

10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)