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

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)

-into-

3 sets:

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Box Step Ups

5 Russian Kettlebell Swings

2. Workout Prep

2 sets:

5 Wall Balls

5 Box Jumps

5 Kettlebell Swings

Workout

WOD: Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
KB Weight

1.5 Pood = 53

1 Pood = 35

Scaling Ideas

Lower wall ball weight

Lower Box

Lower KB Weight

Target time: 20-22 minutes

WOD: Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

KIKR: Bring Sally UP (Weight)

Post Workout

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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