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

Crossover Symmetry Or Banded 7’s


3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

2. Strength Prep

We will be building to a 3RM Strict Press

3. Workout Prep

1 set:

5 Push Press

2 Burpee Over Bar

10 Double Unders


Shoulder Press

3RM Shoulder Press

* rest as needed between lifts *


BWM: Body Weight Mostly (Time)

Teams of 2

24 CAP

3 Mins On – 1 Min Off:

30 DUs (both at same time)

100ft Bear Crawl

AMRAP Squat Clean (115/75) | RX+ 135/95

* Accumulate Squat Cleans until you hit 100 Reps

WOD: Workout (Time)

7 Rounds

16 CAP


7 Push Press (75/55)

5 Burpee over Bar

35 Double Unders


7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders
Target time: 11-13 minutes

COMP: Competition Workout (Time)

16 CAP

7 rounds

7 Push Press (115/80)

7 Burpee over Bar

49 Double Unders

Post Workout

KIKR: KIKR (Checkmark)

5x50m Sprint
Sprint Down – Walk Back

Mobility (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)