CrossFit Bartlesville – CrossFit

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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

Crossover Symmetry or Banded 7’s

-into-

3 sets

40-second Row

20-second Single Unders

5 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 Scap Pull Ups

5 Pike Push Ups

2. Workout Prep

1 set

10 Single Unders

2 Strict Pull Ups

-rest 30-seconds-

5/4 Calorie Row (workout pace)

2 Strict Handstand Push Ups

Strength/Accessory

Back Squat

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

Workout

WOD: Workout (2 Rounds for reps)

RX

AMRAP 10

25-50-75-100. . .

Single Unders

3-6-9-12…

Pull Ups

-rest 3:00 min-

AMRAP 10

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Handstand Push Ups

RX+

Strict Pull Ups

Strict Handstand Push-Ups
TARGET SCORES:

Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)

Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)

Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)

Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)

BWM: Body Weight Mostly (Time)

20 CAP

5 Rounds

10 WBS (20/14)

30 Russian Twists

10 Med Ball Slams

30 Flutter Kicks

COMP: Competition Workout (2 Rounds for reps)

10 min AMRAP

15-30-45-60 . .

Crossovers

3-6-9-12…

Strict Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row

Strict Handstand Push Up

Post Workout

KIKR: KIKR (Time)

15-9-6

Burpees

Ring Rows

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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