CrossFit Bartlesville – CrossFit

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We are on Week 3 of 9 on our Olympic Lifting focused barbell cycle. Bar work is 3 days/week

The monthly challenge is 10k steps 5/days per week. Remember to sign into the Mayhem Affilitate – Monthly Challenge to log your participation for a chance to win a prize from CrossFit Mayhem

Spring nutrition challenge begins this week

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 be working at 70% of their 1rm max squat clean. Allow athletes to power clean if they do not have the ability to front squat. A heavy emphasis should be placed on the movement of the feet from the jumping to landing position. Cue athletes to drive their feet through the floor, and when triple extension is reached, aggressively pull themselves under the bar. Clean grip deadlifts will be similar to a traditional setup, but the hips should start lower/more similar to the setup for a clean and a double overhand grip must be used.

3. Workout Prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

3 Thrusters (build in weight)



3 Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets

Clean Grip Deadlift

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets


BWM: Metcon (Time)

15 CAP

5 Rounds

10 Push-Ups

20 Lunges

30 Plank Shoulder Taps

40 Mtn. Climbers

WOD: Workout (6 Rounds for time)

6 Sets (One every 3 mins)

90 sec CAP for each Set


12/10 Cal Bike

7 Thrusters (95/65)


14/11 Cal Bike

7 Thrusters (115/80)

Scaling Idea:

10/8 Cal Bike

7 Med ball thrusters
After set is finished, rest the remainder of the 3 min, max rest should be 1:30 based on the 90 second cap.

Record time for each set. If you get capped on a set, score for that set is 1:30 + remaining reps.

COMP: Metcon (6 Rounds for time)

6 Sets (One every 3 mins)

90 sec CAP for each Set


7 Thrusters (135/95)

Post Workout

KIKR: Metcon (Time)

5x Sled Push & Pull (2/1/0)
Down & Back = 1

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)