CrossFit Bartlesville – CrossFit

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Announcements

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

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

3 sets:

10 PVC Pass Throughs

10 Banded Air Squats Or Dynamic Squat Stretch

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

2. Strength

5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes *

3. Workout Prep

2 sets:

3 Front Squats (build in weight)

1 Wall Walk

Strength

Snatch Balance

5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes

Workout

BWM: Body Weight Mostly (Time)

“Daniela!”

Teams of 2

4 Wall Walks

20 Pullups

4 Wall Walks

50 Power Cleans (95/65)

20 Pullups

4 Wall Walks

80 DU’s

50 Power Cleans

20 Pullups

4 Wall Walks

100 GHDs

80 DU’s

50 Power Cleans

20 Pull Ups

4 Wall Walks

Workout (Time)

15 CAP

RX

10 Front Squats (95/65)

1-2-3-4-5-6-7

Wall Walks

RX+

115/75 Front Squat

Scaling Options:

Lower F.S. Weight- Dumbbell F.S.

Inch Worms
* 10 Front Squats will be performed before each set of Wall Walks

Target time: 10-12 minutes

COMP: Competition Workout (Time)

15 CAP

10 Front Squats (135/95)

1-2-3-4-5-6-7

Wall Walks
* 10 Front Squats will be performed before each set of Wall Walks

Target time: 10-12 minutes

Post Workout

Rope Climbs: ​​​​​​​Week 3 Day 1 (Checkmark)

Rope Climb

Week 3 Day 1:

Advanced:

Every minute (10:00)

5 Strict Rope Pull Ups + 5 Rope Kipping Knee to Elbows

Intermediate:

Every minute (10:00)

3 Strict Rope Pull Ups + 3 Rope Kipping Knee to Elbows/Knees to Chest

Beginner:

Every minute (10:00)

2 Zombie Rope Climbs + 5 Laying Knee Elbows

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows

Alternate Workout Options:

10-minute EMOM

Odd Minute: 20 Scap Pull Ups

Even Minute: 100-meter Run

KIKR: KIKR (Time)

5 Sled Push/Pull (3/2)

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)

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