CrossFit Bartlesville – CrossFit

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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:

30-sec Jump Rope

5 Updowns to Seal Pose

3 Deadlifts (empty bar – 20-sec tempo rise)

8 Pike Push-ups

2. Strength

Dead-stop Deadlifts

Strict handstand Pushups

3. Workout Prep

2 sets:

With a partner:

100m Run (workout pace)

3 Synchro Pull-Ups

2 Box Jumps (each)

5 Synchro Wall Balls

Strength/Accessory

Deadlift

3 Dead Stop Deadlifts x 5 sets @65% of 1RM

* Rest as needed between sets *

Strict Handstand Push up

5 Sets:

50-60% reps of max reps unbroken

-Record your total reps-

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2

Rx

800m Partner Run

Max rounds in the time remaining:

8 Synchro Pull Ups

10 Alternating Box Jumps (24/20)

12 Synchro Wall Ball (20/14)

Rx+

1000m Run (Big Loop + Parking Lot Loop)

10 Pull-ups

10 Box Jumps (30/24)

15 WBS
Target number of Rounds: 6+ rounds

Workout

BWM: Body Weight Mostly (Time)

14 CAP

10-9-8-7-6-5-4-3-3-1

Mountain Climber + Push-up

Lunge-Lunge Squat

*Complete 1 rope climb after each set

COMP: Competition WOD (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2

1000m Partner Run

Max rounds in the time remaining:

15 Synchro Pull Ups

15 Alternating Box Jumps (30/24)

20 Synchro Wall Ball (20/14)

Post Workout

KIKR: KIKR (Time)

3 Min OH Hold (45/25)

2 Min Squat Hold

1 Min Hang Hold

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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