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
Hip Halo Warm-up
-into-
6 min AMRAP
30-second Bike (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Partner up and rotate between these two movements:
Build to a heavy single deadlift
Find a max set of strict HSPU
3. Workout Prep
1 set:
4 Kettlebell Swings
4 Toes to Bar
4 Abmat Sit Ups
Strength/Accessory
Deadlift
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets *
Strict Handstand Push up
Build to a max set of Handstand Push-ups (Strict)
Workout
BWM: Body Weight Mostly (8 Rounds for time)
8 Rounds
Every 2:00:
10/8 Cal Bike
10 Pull-Ups
Record time for each round
WOD: Workout (4 Rounds for time)
4 CAP Ea. Set
RX
4 Sets
2 Rounds
12 Kettlebell Swings (35/25)
8 Toes to Bar
-Rest 1:00 between sets-
RX+
53/35 KBS
12 T2B
Target time each set: 2:30-3 minutes
COMP: Competition Workout (4 Rounds for time)
4 CAP Ea. Set
4 sets
2 Rounds
12 Kettlebell Swings (70/53)
12 Toes to Bar
12 V-Ups
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)