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 Warmup

-into-

3 sets:

10 sec row (easy)

10 sec row (mod)

10 sec row (hard)

4 Dumbbell Deadlifts (build across)

4 Dumbbell Hang Cleans (build across)

4 Dumbbell Shoulder to Overhead (build across)

2. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

5 Dumbbell Deadlifts

4 Dumbbell Hang Power Cleans

3 Dumbbell Shoulder to Overhead

Skills and Drills

Metcon (Checkmark)

Pistols: Week 1

Pistol Start-Up

All Levels:

Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.

Workout

BWM: Body Weight Mostly (AMRAP – Rounds and Reps)

AMRAP 30

Teams of 2

100m Suitcase Carry (53/35)

20 Burpee Pullups

100m Single Arm OH Carry

10x20ft Bear Crawl

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 20

RX

20/16 Calorie Row

40 Dumbbell Deadlifts (35s/25s)

20/16 Calorie Row

30 Dumbbell Hang Power Cleans (35s/25s)

20/16 Calorie Row

20 Dumbbell Shoulder to Overhead (35s/25s)

RX+

25/20 Calorie Row

50/35lb Dumbbell

Scaling Options:

Reduced Calorie Row

Reduced Weight Dumbbell
Target number of Rounds: 2.5 Rounds

COMP: Competition Workout (AMRAP – Rounds and Reps)

20:00 Amrap

25/20 Calorie Row

50 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row

40 Dumbbell Hang Power Cleans (50s/35s)

25/20 Calorie Row

30 Dumbbell Shoulder to Overhead (50s/35s)

Post Workout

KIKR: KIKR (Checkmark)

5 Max Effort 50m Sprints
Sprint Down – Walk back

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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