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

3:00 Machine


Burgener Warm Up + Skill Transfer:

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Workout Prep

3 sets:

2 Burpee Over Bar

2 Squat Cleans (build in weight)

2 Box Jump Overs




Lying DB Hamstring Curl

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Bent Over Barbell Row – Underhand Grip

*Rest 1:00-1:30 b/t sets

Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
4 sets: 10 Reps – RPE 8

*Rest 1:00-1:30 b/t sets

BWM: Body Weight Mostly (Time)

15 CAP

4 Rounds


18/12 Cal Row

50ft Left Arm Suitcase Carry (53/35)

14 KBS

50 Right Arm Suitcase Carry


70/53lb KB

WOD: Workout (8 Rounds for time)


Every 3:00 (8 sets)

8 Burpee Over Bar

4 Squat Cleans (155/105)

10 Box Jump Over (20/16)


10 Burpee Over Bar

185/125 Squat Clean

24/20 Box
Target time each set: 1:20-1:40

Record time for each round

No Comp Variation

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Post Workout

KIKR: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
3 Attempts – Score = Best Attempt