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

Hip Halo Warmup

-into-

3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

2. Strength Overview

We will be working back and forth between Deadlifts and Strict Handstand Push-ups

3. Workout Prep

2:00 Run (every 30 seconds, increase pace)

-into-

3-5:00 to build up to starting weight while making sure to have additional weight laid out correctly.

Strength/Accessory

Deadlift

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 *

Strict Handstand Push-ups (AMRAP – Reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict HSPU

Kipping HSPU

Strict HSPU from a box

Pike Push-ups

Dumbbell Shoulder Press

Workout

BWM: Body Weight Mostly (Time)

25 cap /

21-18-15-12-9-6

V-Ups

Burpee Pullups

20 Mtn Climbers after each round | RX+ 25ft HSW

WOD-1: Workout – Pt. 1 (Weight)

PART 1

RX

You have 6 minutes to complete:

800m Run

Find a heavy snatch (squat or power) in the remaining time

-Rest exactly 2:00 then start Part 2-

WOD-2: Workout – Pt. 2 (Time)

PART 2

7 CAP

RX

For time:

8 Snatches (115/80)

800m Run

RX+

135/95lb Snatch

Post Workout

KIKR: Tabata Pushups (AMRAP – Reps)

20-10

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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