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

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

EMOM10: 1 Squat Clean @ 75% of 1RM Clean

3. Workout Prep

1 set:

100m Row (workout pace)

5 GHD’s (or stick sit-ups)

5 V-Ups



10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes


BWM: Body Weight Mostly (Time)

14 CAP

DU’s –


WBS (20/14)


WOD: Workout (AMRAP – Rounds and Reps)



400m Row

20 Stick sit-ups

200m Row

20 Alternating V-Ups


500/450m Row

25 GHD’s

250/225m Row

25 V-Ups

Scaling Option:

Decrease Row Length

Situps – Rocking Situps
Target number of Rounds: 3+ rounds

No comp variation for this workout

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

Post Workout

KIKR: 800m Run (Time)

Max Effort 800m Run


ACC: Pullup Accessory (Checkmark)

3 Rounds:

30 Sec Hang Hold

10 Ring Rows (strict as possible)

10 Banded Pull Aparts
* Pull Aparts – Initiate by squeezing shoulder blades together. Focus on shoulders back and down. Use a thin band, hold narrow enough to keep tension