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

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

1:00 Row

10 Deadbugs

5 Bench Press (empty bar – slow and controlled)

4 World’s Greatest Stretch (each side)

2. Strength Overview

We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep

3 sets:

3 Deadlifts (build-in weight)

2 Dumbbell Bench Press (build in weight)

2 Squat Cleans (singles-build in weight)

Strength

Bench Press

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

*rest as needed between sets*

High Box Jumps (Distance)

5 sets of 3 High Box Jumps

*4-6” below max height for 1 rep

Workout

BWM: Body Weight Mostly (Time)

14 CAP

10-20-30-40-50

KBS (53/35/25)

– 15/10 Cal Bike after each set

WOD: Workout (Time)

16 CAP

RX

10-8-6-4-2

Deadlifts (185/125)

Push Press (115/85)

Squat cleans (115/85)

RX+

225/155 Deadlift

50s/35s DB Bench Press

135/95 Squat Cleans

COMP: Competition Workout (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (275/185)

Dumbbell bench presses (70s/50s)

Squat cleans (135/95)

Post Workout

KIKR: Max Unbroken Wallball Shots (AMRAP – Reps)

Max unbroken WBS (20/14)
10ft Target for Men

9ft Target for Women

Mobility (Checkmark)

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)

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