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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
10 minutes with a PVC or Empty Barbell
Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
5 minutes, 2-3 Times through
Focus on footwork and finishing the pull
2. Workout Prep
3 sets:
10 Double Unders
2 Power Snatch (build in weight)
Workout
WOD: Bull McKinney (Time)
Teams of 2
800m OH Carry (45/25# plate)
– into
150 Cal Row
100 T2B
50 Synchro Burpee Box Step Ups, 24,20/16″
– into
800m OH Carry (45/25# plate)
In honor of Jamie Graham (father of member Jet Graham) who passed on May 3rd 2023.
He will forever be a dear friend, warrior and fellow crossfiter…a true inspiration to all who knew him.
WOD2: The Bull (Time)
50 T2B
24 Power Cleans, 155/105 | 135/95
330 Squats
441m OH Carry, 45/25# plate
KIKR
KIKR: Metcon (Time)
Weighted (elbows & toes) Plank Hold, 45/25# plate
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back