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

Tabata Bike (8 sets)

Build in pace (80% of workout pace)

-into-

3 sets:

10 Kip Swings

5 Hanging Knee Raises

2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

2. Workout Prep

3 sets:

5/4 Calorie Assault Bike (3 sets is at workout pace)

3 Toes to Bar

10ft Sandbag Carry

*focus on quick transitions, rest 1:00 after each set*

WOD: Workout (Time)

8 CAP Each Set

RX

3 rounds:

12/10 Calorie Assault Bike

12 toes-to-bars

50Ft Farmers Carry (50/35)

RX+

15/12 Calorie Assault Bike

15 toes-to-bars

75ft Farmers Carry (70/50)
Target time: 4-5:00

No comp variation of this workout

Workout

BWM: Body Weight Mostly (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30

30 Cal Row

40 Snatches (95/65)

50 Sit-Ups

Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 2

Advanced:

5 sets

20-30 seconds bottom of the pistol hold (each leg)

Intermediate:

5 sets

10-20 seconds bottom of the pistol hold (each leg)

Beginner:

5 sets

10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)

Alternative Option:

3 sets

15 Straight leg Dumbbell Deadlifts

15 Dumbbell Front Squats

Post Workout

KIKR: Tabata Bike, 20-10 (Calories)

Tabata Bike, 20-10

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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