CrossFit Bartlesville – CrossFit

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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

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Bench Press (empty bar – build across)

10 Plate toe touch (each side)

3 Box Step Up (each side)

30-sec run (easy pace)

2. Strength Prep

We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep

2 sets:

5 Ring Row

3 Bench Press (build in weight)

4 Dumbbell Box Steps

Strength/Accessory

Bench Press

5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*4-6” below max height for 1 rep

Workout

BWM: Body Weight Mostly (Time)

15 CAP

3 Rounds

45 Russian Twists (14/10)

21 Single+Double Under Combo

15 Toes to Bar

9 Burpee Pull Ups | RX+ Burpee Bar Muscle Up

WOD: Workout (4 Rounds for reps)

4 Sets:

3:00 AMRAP

RX

15 Ring Rows

15 Shoulder Press (75/55/45)

Max Weighted Box Step Ups (35/25) (24/20)

-rest 2:00 between sets-

Freedom (RX’d)

50s/35s DB Bench

50/35lb Box Step Up
Target number of reps each set: 25+ steps

Record score for each round

COMP: Competition Workout (4 Rounds for reps)

4 Sets:

3:00 AMRAP

15 Inverted Ring Rows

10 Dumbbell Bench (70s/50s)

Max Single Dumbbell Box Step Ups (70/50) (24/20)

-rest 2:00 between sets-
Record score for each round

Post Workout

KIKR: Max Unbroken Pull-ups (AMRAP – Reps)

Mobility (Checkmark)

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)

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