CrossFit Bartlesville – CrossFit

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Announcements

We are currently on week 3/8 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-second Assault Bike

5 1¼ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

2. Strength

Pause Front Squats at 70% of 1RM and Weighted Chin-ups

3. Workout Prep

2 sets:

50m Run

5 Toes to Bar

5 Abmat Sit Ups

Strength

Paused Front Squat

5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets

Workout

BWM: Body Weight Mostly (Time)

15 CAP

2 Rounds

RX

25 KBS (53/35/25)

50 Lunges

25 Push Ups

50 KB Deadlift

– Rest 2 Mins –

RX+

70/53lb KB

Jump Lunges

WOD: Workout (Time)

15 CAP

RX

3 rounds

400m Run

15 Toes to Bar

15 Sit Ups

RX+

20 T2B

20 Sit Ups

Scaling Options:

Toes Thru Rings – Knees to Elbows – Hanging Knee Raises

​​​​​​
Target time: 11-13 minutes

COMP: Competition Workout (Time)

15 CAP

3 rounds

400m Run

20 Toes to Bar

20 V Ups

Post Workout

KIKR: KIKR (Time)

50 Burpees For Time
This counts for the monthly challenge

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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