CrossFit Bartlesville – CrossFit

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This is week 8 of 9 on our Olympic Lifting barbell cycle. This week is a deload in preparation for finding a new 1rm next week

Don’t forget about the monthly challenge of 50 cals on the bike 3 days/week. Ask a coach for more info!

Murph will be held on Sat. May 27th, and Mon. May 29th


Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through:

10 yd walk on toes

10 yd walk on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front leg

10 yd butt kickers

10 yd high knees


Crossover Symmetry Warm-up


Banded 7’s

2. Workout Prep

1 set:

100m Run

4 Pull-ups

6 Push-ups

8 Air Squats


BWM: Body Weight Mostly (AMRAP – Rounds and Reps)


20 Lunges

15 Situps | RX+ 10 T2B

10 Box Dips | Rx+ 5 Ring Dips

200m Run

WOD: Workout (2 Rounds for time)

Murph Prep Monday


4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-Rest 4:00-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats


Weighted Vest (20/14)

Scaling Idea:

Jumping Pullups – Ring Rows

Elevated Push-Ups – Knee Pushups
Target time each set: 14-16 minutes

Time cap each set: 18 minutes

Post Workout

KIKR: Tabata Bike, 20-10 (Calories)

Tabata Bike, 20-10

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)


ACC: Rope Climb Accessory (Checkmark)

3 Rounds:

2 Deadman Pull to Stand or L-Sit Pull To Stand

3 Rope Foot Wrap + Pull-Up

1 Rope Climb Attempte