CrossFit Bartlesville – CrossFit

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Announcements

No bar work this week. New 8 week barbell cycle begins next week.In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.

New Monthly challenge begins on June 1st. Checkout the Mayhem Affiliate – Monthly Challenge program in wodify or ask a coach for more info!

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

Hip Halo Warmup

-into-

4 min AMRAP

4 Single Arm Dumbbell Push Press

4 Kettlebell Swings

4x25ft Shuttle Run

2. Workout Prep

1 set:

5 Dumbbell Push Press

5 Kettlebell Swings

2x25ft Shuttle Run (workout speed)

Workouts

BWM: Body Weight Mostly (AMRAP – Reps)

EMOM 12

Min 1: Cals Bike

Min 2: Box Step Ups (24/20)

Min 3: Sit Ups

RX+

Box Jumps (30/24)

GHD’s
Total Reps Completed

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 12

RX

15 Dumbbell Push Press (25s/15s)

15 Kettlebell Swings (35/25)

10x25ft Shuttle Run

RX+

35/25 Dumbbell Push Press

53/35 KBS

Scaling Options:

Reduced Weight

Sub Row/Bike for Run

Accessory

COMP: Competition Workout (AMRAP – Rounds and Reps)

AMRAP 12

15 Dumbbell Push Press (50s/35s)

15 Kettlebell Swings (70/53)

10x25ft Shuttle Run

KB Belt Squats

*Rest 1:30-2:00 b/t sets

Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.

KB Belt Squats

https://youtu.be/4qmdeSgnRMI
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.

GHD Hip Extension
https://youtu.be/-C2OcAP9fg4

Good Mornings
https://youtu.be/sE2liHdyRLc
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Post Workout

KIKR: Unbroken Double Unders (AMRAP – Reps)

Max Unbroken Double Unders
Take the best of 3 attempts

Mobility (No Measure)

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)

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