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 Warm Up or Banded 7’s


3 sets:

30 sec Assault Bike

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

2. Strength

We will be working back and forth between “In the Hole” Front Squats and Strict Weighted Chin-ups

3. Workout Prep

2 sets:

Build on the complex (don’t let athletes wear themselves out)

4 Pistols (or 8 Air Squats)

2 Burpee Box Jump Overs (Build height)


In The Hole Front Squat + Front Squat

5 sets of 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets of 2 Strict Weighted Chin-ups @70% of 1RM

* Rest as needed between sets *

Scaling options:

Unweighted Strict Chin-ups

Banded strict chin-ups with a challenging band

Chin up negatives (control the descent as much as possible)


BWM: Body Weight Mostly (AMRAP – Reps)


Min 1: 10 Burpees | RX+ 15

Min 2: 20 Lunges | RX+ Jump Lunges

Min 3: AMRAP Burpees

Min 4: AMRAP Lunges | RX+ Jump Lunges

WOD: Workout (3 Rounds for reps)


3 Sets:

3:00 Amrap

5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar)

25 Air Squats

Max Burpee Box Jump Overs (20/16)

-rest 1:00 between sets-


Pull Up Complex = 1 Toes to Bar + 1 Pull Up + 1 Chest to Bar

30 Air Squats

24/20 Burpee Box Jump Over
Target number of reps each set: 10+ Burpee Box Jump Overs

COMP: Competition Workout (AMRAP – Reps)

3 Sets:

3:00 Amrap

5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)

20 Pistols

Max Burpee Box Jump Overs (30/24)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs


Add a 20/14lb Weighted Vest

Post Workout

KIKR: 500m Row (Time)

Max Effort 500m Row

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)