CrossFit Bartlesville – CrossFit

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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 (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo


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.


WOD: Workout (Time)

20 CAP


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


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!)


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 (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)