CrossFit Bartlesville – CrossFit

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We are on Week 4 of 9 of the Olympic barbell cycle

Rope Climb Clinic on April 30th

Monthly challenge is ongoing. Log 10k steps 5 days per 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 spend 8-10 minutes completing 3 sets of 2 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×2 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats

3. Workout Prep

2 sets:

5/4 Calorie Assault Bike

3 Dumbbell Thrusters (build in weight)

3 Toes to Bar


Power Clean

2 Power Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

2 Front Squats x 3 sets @85% of 1RM Clean

* Rest 60-90 seconds between sets *


BWM: Metcon (AMRAP – Rounds and Reps)


15 Hand Release Push Ups | RX+ 10 HSPU

30 Squat Hops

60 Heel Touches | RX+ 20 T2B

WOD: Workout (AMRAP – Rounds and Reps)



12/10 Calorie Assault Bike

10 Toes to Bar

8 Dumbbell Thrusters (35s/25s)


15/12 Calorie Assault Bike

12 Toes to Bar

9 Dumbbell Thrusters (50s/35s)

Scaling Idea:

20 Air Squat

8 Hanging Knee Raises

6 Medball Thrusters
Target: 6+ Rounds

COMP: Metcon (AMRAP – Rounds and Reps)


20/16 Calorie Assault Bike

16 Toes to Bar

12 Dumbbell Thrusters (50s/35s)

Post Workout

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)


50 Calorie Assault Bike (Time)

50 Cal Bike

ACC: Pull Up Accessory (Checkmark)

5 Rounds

5 Pull-up Negatives

Accumulate 10 Strict Pull-ups
* Jump to chin over bar, try for 5 second descent.

* Add weight (or reduce resistance if doing banded pull-ups) to make harder.