CrossFit Bartlesville – CrossFit

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This is week 8 of 8 on our current barbell cycle. Next week there will be no strength work in preparation for starting a new cycle.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo Warm up

-into-

3 sets:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar – build across sets)

5 Up downs

2. Strength Prep

Partner up and rotate between these two movements:

Build to a heavy single front squat

Find a max strict weighted chin-up

3. Workout Prep

3 sets: (empty bar)

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

-into-

3 sets: (building sets)

50m Run

1 Power Snatch

1 Overhead Squat

Strength/Accessory

Front Squat

Build to a heavy single (10-12 minutes)

* Rest as needed between sets *

Strict Weighted Chin up

Strict Chin-Up:

– Max Weight

* Rest as needed between sets *

Workout

BWM: Body Weight Mostly (Time)

15 CAP

5 Rounds

30 Single Leg V-Ups

15 Burpees

30 Lunges

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 12

RX

200m Run

3 Power Snatches (115/75)

6 Overhead Squats (115/75)

RX+

200m Run

135/95 Snatch & OHS
Target number of Rounds: 5+ rounds

COMP: Competition Workout (AMRAP – Rounds and Reps)

AMRAP 12

200m Run

4 Power Snatches (135/95)

8 Overhead Squats (135/95)

Post Workout

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

KIKR: Max Effort Ski 500m Pace (Time)

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