CrossFit Bartlesville – CrossFit
Announcements
We are currently on week 2/8 on our barbell cycle.
The CFB Dryathlon will be taking place on Sat, July 8th with time slots available at 8am, 9am, 10am and 11am. Ask a coach for more info,
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation Hip Halo Warm up
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
2. Strength Prep
Work back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion.
3. Workout Prep
2 sets
15sec. Assault Bike (workout pace)
5 Kettlebell or Dumbbell Front Squats
– rest 30 secs. between sets –
-rest 1 minute between sets-
Strength/Accessory
Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets)
Strict Weighted Chin up
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
Workout
BWM: Body Weight Mostly (Time)
12 CAP
3 rounds for time
35 step ups (24/20) | Rx+ Box Jump Over
30 DU’s
25 sit-ups | Rx+ GHD
WOD: Workout (2 Rounds for time)
Time cap each set: 6 minutes
Rx
2 Sets
18-12-6
Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)
Calorie Assault Bike (15-10-5 female)
-Rest 1:1 between sets-
Rx+
21-15-9
50/35lb KB or DBs
(18-12-6 Cals for females)
Target time each set: 4-5 minutes
COMP: Competition Workout (2 Rounds for time)
2 Sets
6 Min CAP Per Set
15-12-9
Kettlebell Front Squat (2×70/53) or Dumbbell Front Squats (2×70/2×50)
21-15-9
Calorie Assault Bike (16-12-8 female)
-Rest 1:1 between sets-
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)