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
-into-
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
Strength/Accessory
Shoulder Press
3RM Shoulder Press
* rest as needed between lifts *
Workout
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
RX
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders
RX+
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)