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 Row

5 Pike Push-ups

30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)

5 Power Cleans (empty bar)

2. Workout Prep

3 sets:

20-second Row (workout pace)

3 Handstand Push-ups

10ft Lunge Walk

* For each set of lunges practice all 3 positions and build up in weight *


WOD: Workout (Time)

22 CAP

Teams of 2


1750/1500m Row

100 Push Ups

25ft. back-rack walking lunge (135/95) (each)

25ft. front-rack walking lunge (135/95) (each)

25ft. overhead walking lunge (135/95) (each)


2000/1750m Row (Or 4000/3600m Bike Erg)

100 Handstand Push-Ups

25ft. Back-rack walking lunge (155/105) (each)

25ft. Front-rack walking lunge (155/105) (each)

25ft. Overhead walking lunge (155/105) (each)
Target time: 15-17 minutes

Option 1: Gymnastics Skill Work

Gymnastics (Checkmark)

Pistols: Week 6 Day 2

10 minute AMRAP

10 Burpee Box Jumps

10 Pistol Squats (see level options below)

30 Double Unders or 60 singles

Advanced: 5 Pistols on Right Leg then 5 on Left Leg

Intermediate: 10 Alternating Pistols

Beginner: Use any progression from this Pistol Cycle for 10 reps

Alternative Option: 20 Air Squats

Option 2: Mayhem Mini Pump

Mayhem Mini Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-


Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)