CrossFit Bartlesville – CrossFit

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Announcements

We are currently on week 5 of 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.

New monthly challenge! Accumulate 5 minutes in the bottom of the squat position each day. Challenge runs July 3rd thru July 28th. Login to the Mayhem Monthly Challenge class to record your progress.

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Activation

-into-

3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 1¼ Squats (empty bar)

2. Strength Overview

We will be working back and forth between Tempo Front Squats and Strict Weighted Chin-ups

3. Workout Prep

2 sets:

3 Bench Press (build in weight)

15-second Row (workout pace)

Warm-up

Strength/Accessory

Front Squat

5 sets x 3 Tempo Front Squats @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Strict Weighted Chin up

5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM

* Rest as needed between sets *

Scaling Options:

Unweighted Strict Chin-up

Assisted Banded Strict Chin-up

Chin up negatives (control the descent as much as possible)

Workout

WOD: Workout (5 Rounds for calories)

3:00 Amrap (5 sets)

RX

20 Bench Press (115/80)

Max Calorie Row

-Rest 1:00 between sets –

RX+

135/95 Bench press
Target Calories each set: 35/28 calories

Record score for each round

No comp variation for this workout

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

AMRAP 10

5-10-15-20-25…

Air squats | Rx+ Squat Hops

Calories on bike

Rest 2 minutes

AMRAP 8

50ft bear crawl | Rx+ 5 Strict HSPU

10 T2B

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Post Workout

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KIKR: 2 Mins Max Air Squat (AMRAP – Reps)

AMRAP 2

Air Squats