CrossFit Bartlesville – CrossFit

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Announcements

We are currently on week 7 of 8 on our barbell cycle.

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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

-into-

3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 1¼ Squats (empty bar)

2. Strength Prep

We will be working back and forth between In the Hole Front Squats and Strict Weighted Chin-ups

3. Workout Prep

3 sets:

50m Run (build in pace)

3 Shoulder to Overhead (build in weight)

Strength/Accessory

In The Hole Front Squat

* Change to pause front squat if unable to perform “in the hole.”
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM

* Rest as needed between sets *

Workout

BWM: Body Weight Mostly (Time)

14 CAP

20-18-16 … 6-4-2

KBS (53/35/25)

Push-Ups

Squat Tuck Jumps

WOD: Workout (Time)

15 CAP

RX

18-15-12-9-6-3

200m Run

Shoulder to Overhead (95/65)

RX+

115/75 S20
Target time: sub 10 minutes

COMP: Competition Workout (Time)

15 CAP

200m Run

18-15-12-9-6-3

Shoulder to Overhead (135/95)

Post Workout

KIKR: KIKR (Time)

For Time:

Accumulate 5 mins in the bottom of a squat
This counts towards the monthly challenge

Don’t surrender completely in the bottom

Mobility (Checkmark)

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)

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