CrossFit Bartlesville – CrossFit

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This is the Max Week (week 9/9) on our Olympic Lifting barbell cycle. Next week will begin a new barbell cycle.

Murph is this Saturday and Monday, workouts begin at 9am on each day.

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

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run


BWM: Body Weight Mostly (Time)

CAP 25


Bike Cals

Hand Release Pushup

*400m Run after each set

WOD: Workout (5 Rounds for time)

Murph Prep Monday

5 CAP Each Set

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

RX+ – Weighted Vest (20/14)

Scaling Options:

250m Row

Jumping Pullup – Ring Row

Elevated Push-Ups – Knee Pushups
Target time each set: 4-4:30

Time cap each set: 5 minutes


Post Workout

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)



KBS (52/35)

ACC: Accessory (Checkmark)

3 Rounds:

5 Ring Pullups

5 Ring Dips

2 L-Sit On Floor into RMU (scale with box)