CrossFit Bartlesville – CrossFit

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New Strength Cycle Begins!

Overview:

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. Throughout the span of 8-weeks, we will be performing lifts at a set time (on the minute) to allow for adequate and consistent rest. 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.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm-up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength Prep

Take 10-12 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to a Power Snatch as needed.

3. Workout Prep

2 sets:

100m Row

10 Air Squats

Strength/Accessory

Snatch

1RM Squat Snatch

* rest as needed between lifts *

Workout

BWM: Body Weight Mostly (Checkmark)

EMOM 20

Min 1: 15 Med Ball Squat Clean Slam (20/14)

Min 2: 5 Strict Burpee + Mtn. Climber

Min 3: 20 Knee Ups

Min 4: 30 DUs
No Score – Just do the work

WOD: Workout (Time)

15 CAP

RX

850/700m Row

75 Air Squats

850/700m Row

RX+

1000m Row

100 Air Squats
Target time: sub 12 minutes

COMP: Competition Workout (Time)

15 CAP

1000/850m Row

100 Back Squats (45/35)

1000/850m Row

Post Workout

KIKR: KIKR (AMRAP – Reps)

Tabata Lunges (20-10)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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