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 (No Measure)

1. Movement Prep/Activation

3 sets:

1:00 Machine (easy pace)

10 Dead bugs

5 Bench Press(empty bar – build across sets)

5 Box Jumps (low box/ work on soft landing)

2. Strength Prep

Partner up and rotate between these two movements:

Build to a heavy single bench press

Find a max height box jump

3. Workout Prep

1 set:

100m Row (workout pace)

3 Deficit Push Ups

2 Single Dumbbell Box Step Up


Bench Press

Build to a heavy single (10-12 minutes)

* Rest as needed between sets *

High Box Jumps (Distance)

Find a Max Height Box Jump


BWM: Body Weight Mostly (Time)

14 CAP

3:00 Wall Sit

50 Sit-Ups

3:00 Plank Hold

50 Russian Twists (14/10)
For each break on the Wall Sit or Plank, perform the following:

Wall Sit = 10 Squats

Plank = 3 Burpees

WOD: Workout (Checkmark)



Min 1: 175/150m Row

Min 2: 15 Push Ups

Min 3: 12 Single KB Step Ups (35/25)(20/16)


200/175m Row

12 Deficit Push Ups (4”/2”)

12 Single Weighted Step Ups (50/35)(24/20)


Every minute (15:00)

Min 1: 150/125m Row

Min 2: 10 Bar Push Ups

Min 3: 12 Step Ups

Time cap each set: 50 seconds
Target time each set: 30-40 seconds. If sets take >:50, scale.

No score, just do the work

COMP: Competition Workout (Checkmark)


Min 1: 200/175m Row

Min 2: 15 Deficit Push Ups (4”/2”)

Min 3: 10 Double Dumbbell Step Ups (50s/35s)(24/20)

Post Workout

KIKR: KIKR (Checkmark)

5 x Sled Push & Pull (3/2)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)