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:
20-second Row
10 Single Arm Shoulder Press (each)
5 Deadlifts (empty bar – build across sets)
2. Strength Prep
Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups
3. Workout Prep
1 set:
4 Dumbbell Step Ups
2 Burpees
1 Wall Walk
Strength
Deadlift
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets
Strict Handstand Push up (Find a max set of strict handstand push-ups)
Workout
BWM: Body Weight Mostly (Time)
15 CAP
Teams of 2
800m Run
80 KBS (53/35)
80 Cal Row
80 KB Deadlift
WOD: Workout (Time)
12 CAP
RX
3 Rounds
24 Single Dumbbell Step Up (35/25)(20)
12 Burpees
4 Wall Walks
RX+
50/35 LB Single DB Up
6 Wall Walks
Target time: 8-10 minutes
COMP: Competition Workout (Time)
12 CAP
3 Rounds
18 Double Dumbbell Step Up (50/35)(20)
12 Burpees to Bar (6in)
6 Wall Walks
Post Workout
KIKR: KIKR (Time)
21 Cal Row
15 WBS (20/14)
9 Burpees
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose