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

Warm-up (No Measure)

1. Movement Prep/Activation

Banded 7’s + Hip Halo

-into-

3 sets:

30-second Row

5 Deadlifts (empty bar – build across sets)

10 Deadbugs

10 Roll and Reach

5 Kipping Knee Raises

2. Strength Prep

We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.

3. Workout Prep

1 set:

5 Wall Balls

4 Toes to Bar

5/4 Calorie Row

Strength/Accessory

Deadlift

5 sets x 1 Deadlift @80-90% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups

5 Sets:

50-60% 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-

WOD: Workout (Time)

16 CAP

RX

50 Wall Balls (14/10)

20 Toes to Bar

40/32 Calorie Row

20 Toes to Bar

50 Wall Balls (14/10)

RX+

20/14 WBS

30 Toes to Bar

50/40 Calorie Row
Target time: sub 12 minutes

Workout

BWM: Body Weight Mostly (Time)

Teams of 2

20 CAP

5 Rounds (1:1)

10 Box Jumps (24/20)

10 Sit-Ups

10 Cal Bike

COMP: Competition Workout (Time)

16 CAP

50 Wall Balls (25/20)

30 Toes to Bar

50/40 Calorie Row

30 Toes to Bar

50 Wall Balls
Sub 20/14lb WB to Ceiling/10ft Target if short on equipment

Post Workout

KIKR: KIKR (Time)

12-9-6

Cal Bike

Air Squats

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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