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

10 min AMRAP

30 single unders (focus arms close to the body and movement in wrists)

10-second Handstand Hold

10 Single Arm Dumbbell Shoulder Press

3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest)

2. Workout Prep

1 set With Partner

10 Double Unders (each)

2 Handstand Push-Ups (each)

1 Sandbag Clean (each)

Workout

Workout (Time)

25 CAP

Teams of 2

RX

400 Single Unders

60 Push Ups

30 Power Cleans (155/105)

60 Push Ups

400 Single Unders

RX+

300 Double Unders

Handstand Push Ups

185/125lb Power Clean

Option 1: Gymnastics Skill Work

Gymnastics (Checkmark)

Pistols: Week 1 Day 2

Mobility Drills – 2 rounds of:

1 minute Sumo Rocks

1 minute Kettlebell Ankle Crushers

1 minute Calf Stretch

1 minute Bottom of Knee Together Squats

Option 2: Mayhem Mini Pump

Mayhem Mini Pump – Arms and Core (Checkmark)

4 rounds:

10 Deficit Pushups @ RPE 7

10 Ring Row – Feet Elevated @ RPE 7

10 Single Arm DB Skull Crusher @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 sec hollow hold

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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