CrossFit Bartlesville – CrossFit

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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 (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


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


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


BWM: Body Weight Mostly (AMRAP – Reps)


Min 1: 30 Double Unders

Min 2: 10 T2B

Min 3: AMRAP Bike

Min 4: Rest

WOD: Workout (AMRAP – Rounds and Reps)



400ft Shuttle Run (16x25ft)

33 Stationary Forward Lunge

3 Wall Walks


25ft Handstand Walk
Target number of Rounds: 7+ Rounds

COMP: Competition Workout (AMRAP – Rounds and Reps)


400ft Shuttle Run (16x25ft)

33 Stationary Forward Lunge

50ft Handstand Walk

Post Workout

KIKR: Tabata Pushups (AMRAP – Reps)


Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose