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
Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike (increase speed)
10 Alternating V-Ups
3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats
2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (at workout pace)
4 GHD’s
2 Back Squats (build-in weight)*
*Practice transitioning from the ground to the back rack position.
Skills and Drills
Toes to Bar: Week 1 Day 1 (Checkmark)
Advanced:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Workout
BWM: Body Weight Mostly (Time)
15 CAP
5 Rounds
:30 Hang Hold
20 Plank Jacks
:30 Squat Hold
20 Lunges
WOD: Workout (7 Rounds for time)
Every 3:00 (7 sets)
2 CAP Each Set
RX
10/8 Calorie Assault Bike
15 Sit Ups
9 Back Squats (135/95)
RX+
12/10 Calorie Assault Bike
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Target time each set: 1:30-1:45
COMP: Competition Workout (7 Rounds for time)
Every 3:00 (7 sets)
2 CAP Each Set
15/12 Calorie Assault Bike (Echo 12/10)
15 GHD’s Or V-Ups
9 Back Squats (185/125)
Post Workout
KIKR: KIKR (Time)
15-12-9
WBS (20/14)
Push Ups
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose