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
Crossover Symmetry Warmup or Banded 7s
-into-
Hip Halo Warmup
-into-
4 min AMRAP
30 sec single/doubles
3 Front Squat (empty bar – build across)
3 Shoulder to Overhead (empty bar – build across)
3 Thrusters (empty bar – build across)
5 Kip Swings
5 Bent Over Barbell Rows (empty bar – build across)
2. Workout Prep
2 sets:
5 Pull-Ups
2 Thrusters (build-in weight)
10 Double Unders
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
EMOM 15
Min 1: Bike
Min 2: Double Unders
Min 3: Burpee Pull Ups
Score = Total Reps
WOD: Workout (2 Rounds for time)
7 CAP Each Set
RX
2 sets:
15 Pull-Ups
15 Thrusters (75/55)
75 Double Unders
15 Thrusters (75/55)
15 Pull-Ups
-Rest 5 minutes between sets-
RX+
20 Pull-Ups
95/65LB Thruster
100 Double Unders
Target time each set: 5-6 minutes
COMP: Competition Workout (2 Rounds for time)
7 CAP Each Set
2 sets:
15 Chest to Bar Pull Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
-Rest 5 minutes between sets-
Accessory
Mayhem Mini-Pump –Core (Checkmark)
3 rounds:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2 minutes b/t rounds
KIKR: KIKR (Time)
5 x Sled Push/Pull (3/2)
Push Down – Pull Back
Down and Back = 1 Rep
Post Workout
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)