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:

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



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)


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


3 Rounds

24 Single Dumbbell Step Up (35/25)(20)

12 Burpees

4 Wall Walks


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


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