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
Hip Halo Warm up
-into-
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
Strength
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
Workout
BWM: Body Weight Mostly (Time)
12 CAP
6 Rounds
24 Medball Thruster (20/14)
12 Toes To Bar
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 15
RX
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups
RX+
300/250m Row
75/55 Power Snatch
15 Push Ups
Target number of Rounds: 5+ rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 15
300/250m Row
15 Hang Power Snatch (95/65)
20 Push Ups
Post Workout
KIKR: KIKR (Time)
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
-Turnover
-Jump from Box
-Banded
-Strict
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)