CrossFit Bartlesville – CrossFit
Announcements
We are currently on week 7 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 Warmup
-into-
6:00 AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Deadlifts (empty bar – build across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump
2. Workout Prep
1 set:
5/4 Calorie Bike
3 Deadlifts
2 Bar Facing Burpees
-rest 1:00-
2 Bar Facing Burpees
3 Deadlifts
5/4 Calorie Bike
Skills and Drills
Pistols: Week 5 (Checkmark)
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
Advanced: No Assistance
Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band
Beginner: Use a box, band, or Pull up rig.
It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.
Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 14
30 Mountain Climbers | 10 HSPU
20 Lunges | 10 Pistols (5 each leg)
10 Cal Row
WOD: Workout (2 Rounds for time)
7 min CAP Each Set
RX
3 rounds:
10/8 Calorie Assault Bike
9 Deadlifts (155/105)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (155/105)
10/8 Calorie Assault Bike
RX+
12/10 Calorie Assault Bike
185/125 DL
Track score for each round of 3
Target time each set: 5-6 minutes
No Comp variation for this workout
Post Workout
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
KIKR: Max Effort Assault Bike Watts (AMRAP – Reps)
3 Attempts – Rest 2 minutes between each attempt
20 seconds to find maximum watts on Assault Bike
Score = Highest wattage of the 3 attempts