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

2:00 Bike (build in pace)

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

2 Zombie Rope CLimbs

2. Workout Prep

– With Partner –

2 sets (each)

30 Sec. Bike (Workout Pace)

1 Rope Climb (Each)


WOD: Workout (Time)

Teams of 2

28 CAP


120/90 Calorie Assault Bike

20 Rope Climbs or 80 Burpee Pull-Ups

120/90 Calorie Assault Bike


150/120 Calorie Assault Bike

30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups

150/120 Calorie Assault Bike
Target time: 22-25 minutes

Mayhem Mini-Pump

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Single leg DB Romanian Deadlift (each side) @ moderate weight

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

60 Sec Plank Hold

*Rest 3 minutes b/t rounds


Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)