CrossFit Bartlesville – CrossFit

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Announcements

We are currently on week 6 of 8 on our barbell cycle.

Don’t forget about the 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-

6 min AMRAP

20-second Double Under or Crossover Practice

3 Wall Ball Squats

3 Wall Ball Push Press (no squat)

3 Wall Balls

3 Clean and Jerks (empty bar – build across)

2. Workout Prep

3 sets:

2 Clean and Jerks (build in weight)

4 Wall Balls

10 Double Unders

Strength/Accessory

Strength/Accessory (Weight)

4 sets at RPE 8:

10 DB Snow Angel Raise

15-20 reps (each side) Single Leg Calf Raise

Rest 1:00-1:30 b/t sets

Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
DB Snow Angel Raise

Focus: Stand tall with a light dumbbell in each hand (palms facing forward). Keep the arms straight (but not locked out), raise the arms out to the side until they are directly overhead and then return to the starting position. Keep the core engaged to isolate work on the shoulder and don’t be tempted to go too heavy on this movement.

Single Leg Calf Raise

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.

Workout

BWM: Body Weight Mostly (Time)

20 CAP

10 Rounds

10 Sit-Ups | RX+ GHD

50 Single Unders | RX+ 30 Double Unders

10 KBS (53/35)

WOD: Workout (Checkmark)

EMOM 21

RX

Minute 1: 6 Clean and Jerks (115/80)

Minute 2: 15 Wall Balls (14/10)

Minute 3: 70 Single Unders

RX+

Minute 1: 6 Clean and Jerks (135/95)

Minute 2: 15 Wall Balls (20/14)

Minute 3: 50 Double Under
:45 cap each round, scale if movement takes longer

* No Score for this workout, just complete the work. Not in comments RX or RX+

COMP: Competition Workout (Checkmark)

EMOM 21

Minute 1: 6 Clean and Jerks (155/105)

Minute 2: 12 Wall Balls (20/14)(Ceiling/10ft)

Minute 3: 30 Crossover Singles
You may also sub wall balls for 25/20lb to standard target

Post Workout

KIKR: KIKR (Time)

Total time to accumulate 5 Mins in a Squat
Counts towards the monthly challenge

Do not completely surrender in the bottom of the squat

Hips below paralell

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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