CrossFit Bartlesville – CrossFit

View Public Whiteboard

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

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Workout Prep

1 set:

5 Air Squats

5 Power Snatch

Strength/Accessory

Bottom-Up Single Arm Standing KB Press

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

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
4 sets: 10 reps (each side)- RPE 8

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

Leaning Lateral Raise

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

*Build to a light weight, stay the same or build across sets

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
4 sets: 10 reps (each side) – RPE 8

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

Workout

BWM: Body Weight Mostly (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30

800m Run (Together)

2 Rope Climbs

60/40 Cal Bike

80 Lunges
Run together, split the rest of the work

Mixed gender teams do 50 CAL

If you start the run, finish it

WOD: Workout (Time)

14 CAP

RX

100 Power Snatch (65/45)

Every minute, including 0:00, complete 12 Air Squats

RX+

75/55 Snatch

15 Air Squats
Target time: sub 10 minutes

COMP: Competition Workout (Time)

100 Power Snatch (95/65)

Every minute, including 0:00, complete 15 Air Squats

Post Workout

KIKR: KIKR (Time)

3 Min OH Hold

2 Min Squat Hold

1 Min Hang Hold

45/25lb Plate
Best Score = 6:03

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

()