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
Hip Halo Warm up + Banded 7’s
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
2. Strength
Deficit Deadlifts and Strict Handstand Push-ups
3. Workout Prep
2 sets:
10 Air Squats
5/4 Calorie Assault Bike (build in pace)
Strength/Accessory
Deficit Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM
* Rest as needed between sets)
Perform deficit deadlifts on a 2-inch riser
Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
The prescribed deficit is 4” for men and 2” for women.
WOD: Workout (5 Rounds for calories)
RX
5 Sets
2:00 Amrap
25 Air Squats
Max Calorie Assault Bike
-Rest 2:00 between sets –
RX+
30 Air Squats
Target number of Calories each set: 20/15+
No comp variation of the workout
Workout
BWM: Body Weight Mostly (Time)
12 CAP
5 Rounds
30 Sit-ups
20 Double Unders
10 Squat Clean WBS (20/14)
Post Workout
KIKR: Max Unbroken Pull-ups (AMRAP – Reps)
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)