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 or Banded 7’s + Hip Halo
-into-
3 sets
1:00 Row
3 Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Zombie Rope Climb
8 Pike Push Ups
10-second Handstand Hold
2. Workout Prep
5-7 minutes to run through each station while building up in weight and progressing through the high-skilled movements.
Workout
WOD: Workout (Time)
20 CAP
RX
20 Overhead Squats (115/80)
500m row
4 Wall Walks)
2 Rope Climbs
20 Push Ups
2 Rope Climbs
4 Wall Walks
500m row
20 Overhead Squats
RX+
135/95 OHS
50’ Handstand Walk
Legless Rope Climbs
15 Strict Handstand Push Ups
COMP: Competition Workout (Time)
20 CAP
20 Overhead Squats (155/105)
500m row
50’ Handstand Walk
3 Legless Rope Climbs
15 Wall Facing Strict Handstand Push Ups
3 Legless Rope Climbs
50’ Handstand Walk
500m row
20 Overhead Squats (155/105)
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 2 Day 2
Warm-up: All athletes accumulate 1 minute of Banded Ankle Stretch/side
–A FUN and EFFECTIVE Pistol Primer Workout–
Work in teams of 2 or 3 so athletes are resting while one is working:
Each athlete accumulates 200 feet of duck walk (keep low!)
Then:
Each athlete accumulates 50 Knee Together Squats (Holding Plate)
Alternative Option: perform today’s Mini Pump
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Leg Day (Checkmark)
4 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)