CrossFit Bartlesville – CrossFit
Announcements
New 8 Week barbell cycle starts next week. This cycle is designed to help gain strength and consistency in the Olympic lifts with added power lifts mixed in. We will work on the Snatch (squat), Clean (squat), and Push Jerk. Strength will be held to just 3 days a week, with two lifts performed on 2 of the days and a single power lift on the 3rd.
Crossfit Games are this week, August 1st – 8th. Check it out online!
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
1 Round Through
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m jog
10 sec handstand hold
10 yd bear crawl
2. Workout Prep
1 set
4x25ft Shuttle Run
10 Walking Lunge Steps
10ft Handstand Walk
Strength/Accessory
Barbell Curl 21’s
*Rest 1:00-1:30 b/t sets
Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Workout
BWM: Body Weight Mostly (AMRAP – Reps)
EMOM 20
Min 1: 30 Double Unders
Min 2: 10 T2B
Min 3: AMRAP Bike
Min 4: Rest
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 20
RX
400ft Shuttle Run (16x25ft)
33 Stationary Forward Lunge
3 Wall Walks
RX+
25ft Handstand Walk
Target number of Rounds: 7+ Rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 20
400ft Shuttle Run (16x25ft)
33 Stationary Forward Lunge
50ft Handstand Walk
Post Workout
KIKR: Tabata Pushups (AMRAP – Reps)
20-10
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose