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

Hip Halo Warm up


3 sets:

30-second Assault Bike

4 Step Ups

4 Box Jumps

5 GHD’s to parallel or Abmat Sit-ups

5 Bench Press (empty bar – build across sets)

2. Strength Prep

Build to a heavy single Bench Press and max height Box Jump

3. Workout Prep

2 sets:

100m Row

4 Hang Power Snatch (build in weight)

4 Push Ups


Bench Press

Build to a heavy single in 10-12 minutes. Rest as needed between sets.

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height


BWM: Body Weight Mostly (Time)

12 CAP

6 Rounds

24 Medball Thruster (20/14)

12 Toes To Bar

WOD: Workout (AMRAP – Rounds and Reps)



250/225m Row

15 Hang Power Snatch (65/45)

10 Push Ups


300/250m Row

75/55 Power Snatch

15 Push Ups
Target number of Rounds: 5+ rounds

COMP: Competition Workout (AMRAP – Rounds and Reps)


300/250m Row

15 Hang Power Snatch (95/65)

20 Push Ups

Post Workout


Accumulate 3 Mins of Overhead Barbell Hold (95/65)
No moving your feet

ACCES: Metcon (Checkmark)

5 min: Muscle-up Progression Practice

-Jump to support

-Ring Dips (jumping, banded, etc)

-Chest to Bar

-Hips to Rings


-Jump from Box



Mobility (Checkmark)

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)