Mayhem Affiliate 06/20/2023

CrossFit Bartlesville – CrossFit

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

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets

10 Heel Toe Rocks

5 Low Box Jumps

4 Updowns to Seal Pose + Box Jump

5 Pause Bench Press (empty bar-build across sets)

5 PVC Muscle Snatch

2. Strength

Pause Bench Press and High Box Jumps

3. Workout Prep

3 sets:

2 Power Snatch (build-in weight)

2 Burpee Box Jump Overs

Strength

Pause Bench Press

*2-3 second pause at the bottom*
5 sets of 2 Pause Bench Press @70% of 1RM

*2-3 second pause*

* Rest as needed between sets *

High Box Jumps (Distance)

Box Jump:

5 sets of 3 High Box Jumps

*6-8” below max height for 1 rep

Workout

BWM: Body Weight Mostly (AMRAP – Reps)

EMOM 20

Min 1: 25 Squats

Min 2: 25 Russian Twists (20/14)

Min 3: AMRAP DU’s

Min 4: Rest
Score = Total Double Unders

WOD: Workout (2 Rounds for time)

6 Min CAP per Set

RX

3 rounds

8 Burpee Box Jump Overs (20/16)

8 Power Snatches (115/80)

-at 8:00-

For Time:

24 Burpee Box Jump Overs (20/16)

24 Power Snatches (75/55)

RX+

24/20in Box

135/95lb Power Snatch (1st)

95/65lb Power Snatch (2nd)

Scaling Options:

Lower Box – Up/Downs

Lighter Snatch – DB Snatch
Target time each set:

Workout 1: 4-5 minutes

Workout 2: 3:30-4:30

COMP: Competition Workout (2 Rounds for time)