CrossFit Bartlesville – CrossFit

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This is week 6 of 9 on our Olympic Barbell cycle.

New monthly challenge begins May 1st, running through May 27th. Record a 50 cal workout on the bike 3 days a week to be considered for the winning prize. Log into the Mayhem Affiliate – Monthly Challenge class to get more info.

Check your email for info on the CRUSH summer program, classes begin June 6th.

Murph workout will be held Saturday May 27th, andMonday, May 29th.


Warm-up (No Measure)

1. Movement Prep/Activation:

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer Exercises

* 10 minutes with a PVC or Empty Barbell

2. Strength

3×1 Snatch

3×3 Snatch Grip Deadlifts

3. Workout Prep

3 sets:

3 Deadlifts (build in weight)

5 Double Dumbbell Strict Press

5 Pike Push Ups

3 Strict Handstand Push Ups



3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 60-90 seconds between sets

Snatch Grip Deadlift

3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch

* Rest 60-90 seconds between sets


BWM: Metcon (AMRAP – Rounds and Reps)


20 Cal Row

10 Double Unders

* Increase by 10 DU each round

WOD: Diane Bailey (Time)

Freedom (RX’d)
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
This is an official Mayhem Benchmark workout, so get after it!



Deadlift (275/185)

Strict Handstand Push Ups

Scaling Options:

RX Diane:


Deadlift (225/155)

Handstand Push Ups

More Scaled Option:


Dumbbell Deadlift (light)

Push Ups

Target time: 5-7 minutes

Time cap: 10 minutes

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Post Workout

COMP: Workout (Time)


Deadlift (315/205)

Strict Handstand Push Ups

KIKR: 800m Run (Time)

Max Effort 800m Run


ACC: Handstand Accessory (Checkmark)

3 Rounds

10 H.S. Shrugs

15 H.S. Shoulder Taps

15 PVC Lift Offs