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

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

Build to a heavy Squat Clean

3. Workout Prep

3 sets:

2 Clean and Jerks (build in weight)

1 Rope Climb (halfway)



Squat Clean

Heavy Single (10-12 minutes)

* Rest as needed between sets *


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


50 Lunges

30 Sit Ups

10 Burpees

WOD: Workout (AMRAP – Reps)



1-2-3-4-5. . .

Clean and Jerks (135/95)

1 Rope Climb


155/105 C&J

Scaling Option:

Reduced Weight C&J

Zombie Rope Climbs
Target Reps: 35+ reps (Round of 7)

COMP: Competition Workout (AMRAP – Rounds and Reps)


1-2-3-4-5. . .

Clean and Jerks (185/125)

1 Rope Climb

Post Workout

KIKR: 50 Calorie Assault Bike (Time)

50 Cal Bike

Rope Climbs (No Measure)

Rope Climb

Week 4 Day 1:

All Levels:

Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.

-Advanced athletes should practice starting from a jump, while beginners will use a box.

Alternate Workout Option:

5 sets:

10 DB Bicep Curls

10 Banded Lat Pulldowns

5-10 Strict Toes to Bar

* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)