CrossFit Bartlesville – CrossFit

View Public Whiteboard


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


3 sets:

10 PVC Pass Throughs

5 Muscle Snatch

5 Snatch Push Press

5 Ring Rows

2 Low Ring Muscle Up Transitions

2. Workout Prep

3 sets: (with partner)

5/4 Calorie Assault Bike (build in pace/practice transition)

25ft Farmer Carry (build in weight)

2 Power Snatch (build in weight)

1 Muscle Up


Workout (Time)

40 CAP

Teams of 2


120/100 Calorie Assault Bike

10x100ft Farmer Carry (50s/35s) (5 each 1:1)

75/60 Calorie Assault Bike

50 Power Snatches (95/65)

40/30 Calorie Assault Bike

40 Burpee Pull Ups


Teams of 2

150/120 Calorie Assault Bike

10x100ft Farmer Carry (70s/50s) (5 each 1:1)

100/75 Calorie Assault Bike

50 Power Snatches (135/95)

50/40 Calorie Assault Bike

50 Burpee Pull Ups

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 1 Day 2

Athletes should partner up and each complete 4 rounds at each station, before transitioning to the next station. Take turns, with one athlete resting while the other works. Start at any station.

Station 1:

6-8 Knees to Elbow on Rig

Advanced: Strict Knees to Elbow

Intermediate and Beginner: Strict Knee Raises

Station 2:

6-8 Seated Rope Pull Ups

Advanced: L Sit Rope Pull Ups

Intermediate & Beginner: Use heel to assist in Pull Up

Station 3:

30 Double Unders or 60 Singles

Option 2: Mayhem Mini-Pump – Arms

Mayhem Mini Pump (Checkmark)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

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)