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


10:00 AMRAP

5 Front Squats (build across)

10 Lateral Bar Hops

5 Up-downs to Seal Pose

10-sec sandbag bear hug hold

2. Workout Prep

With Partner

2 sets:

3 Front Squats (each)

2 Bar Facing Burpees (each)

10m Sandbag Carry (each)

*build in weight and practice changing in and out of movements



WOD: Workout (Time)

25 CAP

Teams of 2


Front squats (115/75) | RX+ 135/95

Bar-facing burpees

150m Farmers Carry (2×35/25) | Rx+ 50/35

Mayhem Mini Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Plate Front Raise @ moderate weight – maintain quality

8 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Option 1: Gymnastics Skill Work

Gymnastics (Checkmark)

Pistols: Week 5 Day 2

Prep: accumulate 2 minutes of Goblet Dorsiflexion

10 minutes – 30 seconds of work/30 seconds of rest

Odd Minute:

Advanced: Weighted Pistol Squat (Hold 10/5lb dumbbell)

Intermediate: Alternating Pistol Squats

Beginner: Deck Squats or Box Pistol Squats (touch foot to the ground or keep at 90 degrees)

Even Minute:

30 second Assault/Echo Bike Sprint for Max Calories

Alternative Option: same as above, but with air squats as the odd minute option


Option 2: Mayhem Mini Pump

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)