CrossFit Bartlesville – CrossFit
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
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Kip Swings
5 Bent Over Dumbbell Rows
5 Dumbbell Muscle Cleans + Shoulder Press
5 Low Box Jumps
5 Pause Bench Press (empty bar- build across sets)
2. Strength Overview
We will be working back and forth between Bench Press and Box Jumps.
3. Workout Prep
2 sets: (each)
1 Bar Muscle Up
1 Wall Walk
5 Synchro Wall Ball Sit Ups
Strength/Accessory
Bench Press
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
* 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 (AMRAP – Rounds and Reps)
AMRAP 15
:30 Wall Sit
10 Lunges | RX+ Jump Lunges
:30 Plate OH Hold (45/25/15)
10 Plate Ground To Overhead
:30 Plank Hold | RX+ Handstand Hold
10 Burpees
1 second = 1 Rep
WOD: Workout (Time)
16 CAP
Teams of 2
4 Rounds
RX
30 Pull Ups (or 20 Chest to Bar)
10 Wall Walks
24 Synchro Toes to Post
RX+
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
Target time: 11-13 minutes
COMP: Competition Workout (Time)
16 CAP
Teams of 2
4 Rounds
16 Bar Muscle Ups (Or 32 Chest to Bar)
16 Wall Walks
24 Synchro V-Ups
Post Workout
KIKR: Tabata Bike, 10-20 (AMRAP – Reps)
Tabata Bike
10-20
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)