CrossFit Bartlesville – CrossFit

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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 (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


Every minute (10:00)

2 Rope Climbs


Every minute (10:00)

1 Rope Climb


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.


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


30 Cal Row

30 Lunges

30 DU’s
3:1 Single Unders for Scaling

Workout (10 Rounds for time)



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)