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 (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
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
Warm-up
Workout
WOD: Workout (Time)
25 CAP
Teams of 2
21-18-15-12-9-6-3
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
Mobility
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)