CrossFit Bartlesville – CrossFit

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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 (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup


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)


BWM: Body Weight Mostly (AMRAP – Rounds and Reps)


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


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


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