CrossFit Bartlesville – CrossFit

View Public Whiteboard


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

Hip Halo Warm-up


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



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)


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


4 Sets

2 Rounds

12 Kettlebell Swings (35/25)

8 Toes to Bar

-Rest 1:00 between sets-


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)