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

Hip Halo Warmup

-into-

3 sets:

5 Up-Downs to Seal Pose

8 Box Step ups

5 Back Squats (build across to working weight)

2. Workout Prep

2 sets:

2 Burpee Box Jump Overs (each)

3 Back Squats

Workouts

BWM: Body Weight Mostly (Time)

12 CAP

12-10-8-10-12

Dumbbell Snatch (50/35)

* 20/15 Cal Row after each round

RX+

70/50lb Dumbbell

Workout (Time)

24 CAP

Teams of 2

RX

3 Rds

40 Burpee Box Jump Over (20)

Reps of Back Squats Totaling 4000/3200lbs

RX+

50 BBJO

Reps of Back Squats Totaling 5000/4000lbs**
You can take the bar from the rack

Split reps as desired

Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

Target time: 16-18 minutes

COMP: Competition Workout (Time)

24 CAP

Teams of 2

3 Rounds

50 Burpee Box Jump Over (24/20)

Reps of Back Squats Totaling 6000/4800lbs
See info on standard WOD

Post Workout

KIKR: Tabata Bike, 10-20 (AMRAP – Reps)

Tabata Bike

10-20

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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