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 min

25-second Jump Rope

5-second Transition

25-second Up Downs

5-second Transition

2. Workout Prep

2 sets

15-second Assault or Echo Bike (at workout pace)

15-second Rest

Workout

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

AMRAP 9

2 Lunges | Rx+ Jump Lunges

2 Push Ups | Rx+ Hand Release PU

2 Sit Ups | Rx+ GHD

* Add 2 reps to each movement each round

WOD: Workout (Calories)

RX

15 Rounds

30 secs on/30 secs off

Max Calorie Assault Bike or Echo Bike
Target number of Calories each set: 10/8+

Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 3

Advanced:

3 sets

8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:

3 sets

6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:

3 sets

6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:

3 sets

10 Goblet Hold Step Back Lunge (total)

30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

Post Workout

KIKR: KIKR (3 Rounds for time)

3 Rounds

Max Unbroken HS Hold (against wall)

– 1 min rest between attempts

RX+

Free Standing (stay within 1 4×6 mat)
Record time for each round

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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