CrossFit Bartlesville – CrossFit

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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 Warm up


3 sets:

10 Alternating V-Ups

5 Tempo Air Squats

3 Tempo Front Squats

5 Scap Pull-ups

10 Dumbbell Up right Row (each)

2. Strength Overview

We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep

2 sets:

2 Bar Facing Burpees

2 Power Snatch (build in weight)

2 V-Ups


Bench Press

5 sets x 3 Tempo Bench Press @70% of 1RM

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

* Rest as needed between sets *

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*6-8” below max height for 1 rep


BWM: Body Weight Mostly (Checkmark)


Min 1: 30 DU’s

Min 2: 60 Mountain Climbers

Min 3: 20 Box Dips

Min 4: 60 Flutter Kicks

Min 5: 10 Burpees

WOD: Workout (2 Rounds for time)

7 Min Cap Each Set


2 sets:

3 Rounds

8 Bar Facing Burpees

10 Power Snatch (75/55)

10 Alt. V-Ups

-Rest Until 10:00-


10 Bar Facing Burpees

95/65 Power Snatch

Target time each set: 4:30-6 minutes

COMP: Competition Workout (2 Rounds for time)

7min Cap Each Set

2 sets:

3 Rounds

15 Bar Facing Burpees

15 Power Snatch (95/65)

15 V-Ups

-Rest Until 10:00-

Post Workout

KIKR: 1-Mile Run (Time)

Max Effort 1-Mile Run

KIKR2: 1000m Row (Time)

Max Effort 1000m Row

Mobility (No Measure)

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)