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
Crossover Symmetry Warm Up or Banded 7’s
-into-
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)
Strength
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)
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
EMOM 20
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)
RX
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-
RX+
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
RX+
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)