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 (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
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
Warm-up
Workout
Strength/Accessory
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
RX
18/12 Cal Row
50ft Left Arm Suitcase Carry (53/35)
14 KBS
50 Right Arm Suitcase Carry
RX+
70/53lb KB
WOD: Workout (8 Rounds for time)
RX
Every 3:00 (8 sets)
8 Burpee Over Bar
4 Squat Cleans (155/105)
10 Box Jump Over (20/16)
RX+
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