CrossFit Bartlesville – CrossFit

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New Strength Cycle Begins!


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 (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up


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)


5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar


5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension


5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise


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


10/8 Calorie Assault Bike

15 Sit Ups

9 Back Squats (135/95)


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



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