CrossFit Bartlesville – CrossFit
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
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run (Build up to 80% of sprint speed)
-rest 1 minute between sets-
Skills and Drills
Metcon (Checkmark)
Rope Climbs: Week 6 Day 1
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 20
30 Cal Row
30 Lunges
30 DU’s
3:1 Single Unders for Scaling
Workout (10 Rounds for time)
E3MOM
RX
10x100m Sprint
-Every 3:00-
Target time each set: Sub 20 seconds
Time cap each set: 40 seconds
Post Workout
KIKR: Tabata Bike, 20-10 (Calories)
Tabata Bike, 20-10
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)