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

Crossover Symmetry or Banded 7’s


3 sets:

1:00 Machine

6 Alternating Dumbbell Bench Press

4 Dumbbell Bench Press

10 Sit-ups + Leg Extension

10 Ring Rows (easy)

2. Workout Prep

2 sets:

4 Dumbbell Bench Press (build-in weight)

4 Ring Rows

4 GHD’s


Front Racked Barbell Box Step-Ups

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets

Weighted Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets of 10 reps @ – RPE 6/10

*Rest 1:00-1:30 b/t sets


BWM: Body Weight Mostly (Time)

21 Cleans (95/65/55)

800m Run

15 Cleans (115/80/65)

400m Run

9 Cleans (135/95/75)

200m Run

WOD: Workout (Time)

18 CAP


3 rounds

30 Push Ups

30 Ring Rows

20 Stick Sit Ups


3 rounds

30 Dumbbell Bench Press (50s/35s)

30 Ring Rows

30 GHD’s

Scaling Options:

Elevated Pushups

More Vertical Ring Rows

20 Alternating V-Ups – Sit Ups
Target time: 11-13 minutes

No comp variation of the workout

Post Workout

KIKR: KIKR (3 Rounds for time)

3 Rounds:

Max Hang Hold
1 min rest between rounds

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)