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

Crossover Symmetry Warmup or Banded 7’s


3 sets: (PVC or Empty bar)

10 Jumping Split Lunges

5 Shoulder Press

4 Pressing Split Jerks

3 Split Jerk Presses (Receiving Position)

2. Strength Prep

Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance. Adjust to push jerk for athletes who may be uncomfortable with the split.

3. Workout Prep

3 sets:

3 Single Arm Dumbbell Cleans (Right and Left)*Build in weight

3 Box Jump Overs


Split Jerk

10-15 Minutes of Practice

Athletes that performed this last week can work up to moderate weights with good form.

New athletes, stay light and practice setting up into a proper landing position.


BWM: Metcon (Time)

2 Rounds / 15 cap

500m Row

50 Squat Hops

50 Single Arm KBS, 45/35/25

WOD: Workout (Time)

12 CAP

4 Rounds


10 Right Arm Dumbbell Cleans (50/35 | 40/25)

10 Left Arm Dumbbell Cleans (50/35 | 40/25)

20 Box Jump Overs (24/20/16″)


10 Right Arm Dumbbell Cleans (70/50/35)

10 Left Arm Dumbbell Cleans (70/50/35)

20 Box Jump Overs (24/20/16″)

Scaling Idea:

10 Right Arm Dumbbell Cleans (light)

10 Left Arm Dumbbell Cleans (light)

20 Box Step ups (20/16/12″)
40+ Box Step Overs = RX

COMP: Metcon (Time)

12 CAP

5 rounds

10 Right Arm Dumbbell Cleans (70/50/35)

10 Left Arm Dumbbell Cleans (70/50/35)

20 Box Jump Overs (24/20/16″)

Post Workout

KIKR: Metcon (Time)

21 Cal Bike

15 WBS (20/14/10)

9 Burpees

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)