CrossFit Bartlesville – CrossFit
Announcements
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
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
Strength/Accessory
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
Workout
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)
EMOM 15
RX
Min 1: 175/150m Row
Min 2: 15 Push Ups
Min 3: 12 Single KB Step Ups (35/25)(20/16)
RX+
200/175m Row
12 Deficit Push Ups (4”/2”)
12 Single Weighted Step Ups (50/35)(24/20)
Liberty
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)
AMRAP 15
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)