CrossFit Bartlesville – CrossFit

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Announcements

New 8 week barbell cycle begins this 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.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up

1:00 Machine

-into-

3 sets:

5 Worlds Greatest Stretch (each side)

10 Deadbugs

5 Scap Pull-ups

5 Front Squats (empty bar – build across sets)

2. Strength Prep

Build to a heavy single Front Squat and find a max strict weighted chin-up

3. Workout Prep

2 sets:

5/4 Calorie Assault Bike (build-in pace)

5 Wall Balls

5 GHD’s

Strength

Front Squat

Build to a heavy single (10-12 minutes)

* Rest as needed between sets *

Strict Weighted Chin up

Strict Chin Up, Max Weight

* Rest as needed between sets *

Workout

BWM: Body Weight Mostly (Time)

12 CAP

3 Rounds

30 Sit Ups

20 Push Ups

15 DB Snatch (50/35) | RX+ 70/50

WOD: Workout (Time)

16 CAP

RX

24/20 Calorie Assault Bike

-into-

42-30-18

Wall Balls (14/10)

Stick Sit Ups

-into-

24/20 Calorie Assault Bike

RX+

30/24 Cals

20//15lb Wall Ball

GHDs
Target time: 11-13 minutes

COMP: Competition Workout (Time)

16 CAP

40/32 Calorie Assault Bike

-into-

60-40-20

Wall Balls (20/14)

GHD’s

-into-

40/32 Calorie Assault Bike

Post Workout

KIKR: KIKR (Time)

50 Burpees For Time
This can count towards the monthly challenge

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Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)