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

Hip Halo Warmup

-into-

3 sets:

5 Deadbugs

10 Kettlebell Curls + Shoulder Press (each)

3 Deadlifts (empty bar – build across sets)

2. Strength Overview

We will be working back and forth between Deadlifts and Strict Handstand Push-ups

3. Workout Prep

3 sets:

10 Double Unders

2 Thrusters (build in weight)

Strength/Accessory

Deadlift

5 sets x 3 Dead Stop Deadlifts @70% of 1RM

* Rest as needed between sets *

Strict Handstand Push-ups (AMRAP – Reps)

5 Sets:

45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict HSPU

Kipping HSPU

Strict HSPU from a box

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Workout

BWM: Body Weight Mostly (Time)

100/80 Cal Bike

* Every minute do 5 squat clean WBS (20/14)

WOD: Workout (Time)

8 CAP

RX

5 Rounds

35 Double Unders

7 Thrusters (95/65)

RX+

50 Double Unders

115/80 Thruster
Target time: 5-6 minutes

COMP: Competition Workout (Time)

8 CAP

5 Rounds

50 Double Unders

7 Thrusters (135/95)

Post Workout

KIKR: KIKR (AMRAP – Reps)

Max Unbroken KBS (35/25)

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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