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
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
2. Strength Overview
We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep
3 sets: (build in weight)
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
Or
4 Deadlifts
3 Hang Power Snatch
2 Overhead Squat
Strength/Accessory
Deadlift
5 sets x 2 Deficit Deadlifts @75% of 1RM
* Rest as needed between sets *
Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
Tabata Bike (20-10)
– into
AMRAP 7
21 WBS (20/14)
15 Medball Deadlift
9 Pullups
– into
Tabata Bike (20-10)
Score = Bike Cals + Reps on AMRAP (1rd is 45 reps)
WOD: Workout (Time)
9 CAP
Choose your Destiny!
RX
Option: 1
63 Deadlifts (75/55)
45 Hang Power Cleans (75/55)
27 Front Squats (75/55)
– OR –
Option 2:
63 Deadlifts (65/45)
45 Hang Power Snatch (65/45)
27 Overhead Squats (65/45)
RX+
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
– OR –
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)
Target time: 6-7 minutes
COMP: Competition Workout (Time)
9 CAP
63 Deadlifts (95/65)
45 Hang Power Snatch (95/65)
27 Overhead Squats (95/65)
Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side