CrossFit Bartlesville – CrossFit

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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 (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up + Banded 7’s


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)


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)


5 Sets

2:00 Amrap

25 Air Squats

Max Calorie Assault Bike

-Rest 2:00 between sets –


30 Air Squats
Target number of Calories each set: 20/15+

No comp variation of the 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)