CrossFit Bartlesville – CrossFit
Announcements
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 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
Take 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed.
3. Workout Prep
2 sets:
3 Pull Ups
3 Push Ups
Strength/Accessory
Clean & Push Jerk
1RM Squat Clean and Push Jerk
* rest as needed between lifts *
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 13
10 Box Jumps (24/20)
10 Cal Bike
10 KBS (53/35)
WOD: Workout (Time)
12 CAP
10 Rounds
RX
7 Pull Ups
7 Push Ups
RX+
10 Pull Ups
10 Push Ups
Target time: 7-9 minutes
No Change for Comp
Post Workout
KIKR: KIKR (2 Rounds for time)
2 Rounds
Max Effort 250m Row
– Rest 2 mins
Record time for each attempt
Mobility (Checkmark)
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)