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
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
1:00 Machine
10 Alternating V-ups
5 Low Box Jumps
5 Tempo Bench Press (empty bar – focus on bar path)
2. Strength Prep
Work back and forth between tempo bench press and high box jumps.
3. Workout Prep
1 set:
4 Jumping Split Lunges
4 Abmat Sit Ups
Strength/Accessory
Bench Press
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Max Height Box Jump (Distance)
Max Height Box Jump
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
WOD: Workout (Time)
12 CAP
Rx
40-32-24-16-8
Jumping Split Lunges
Abmat Sit-ups
Rx+
50-40-30-20-10
Target time: 7-9 minutes
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 15
60 second plank hold
5 calories bike
10 air squats
60 seconds OH hold 45/25
5 toes to bar
10 legs over plate
COMP: Competition Workout (Time)
12 CAP
50-40-30-20-10
Jumping Split Lunges
Alternating V-Ups
Post Workout
KIKR: KIKR (AMRAP – Reps)
Max UB KBS (53/35)
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)