CrossFit Bartlesville – CrossFit
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
Hip Halo Warm up
-into-
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
Strength/Accessory
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
Workout
BWM: Body Weight Mostly (Checkmark)
EMOM 20
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
RX
2 sets:
3 Rounds
8 Bar Facing Burpees
10 Power Snatch (75/55)
10 Alt. V-Ups
-Rest Until 10:00-
RX+
10 Bar Facing Burpees
95/65 Power Snatch
V-Ups
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)