Announcements

CFB 2023 Christmas Social:

Cooper & Mill | Dec. 9th, 6pm | Come & go | Sign up at check-in desk | More details to come

CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

6 min AMRAP

40 second Air Bike

5 Pike Push Ups

10 Walking Lunges + Torso Twist

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

2 Handstand Push Ups

10ft Dumbbell Walking Lunge (build in weight)

Workout

Workout (5 Rounds for time)

Custer

Freedom (RX’d)

5 Sets:

15/12 Calorie Air Bike

12 Handstand Push Ups

50ft Dumbbell Lunge (50s/35s)

-rest 1:1-

(KG conv: 22.5s/15s)

Independence

5 Sets:

12/10 Calorie Air Bike

8 Handstand Push Ups

50ft Dumbbell Lunge (35s/25s)

-rest 1:1-

(KG conv: 15s/10s)

Liberty

5 Sets:

10/8 Calorie Air Bike

10 Dumbbell Push Press

25ft Single Dumbbell Lunge (light)

-rest 1:1-

Target time each set: 1:50-2:15

Time cap each set: 2:30

Skills and Drills

Strict Pull-up Progression – Week 4 Day 1: (Checkmark)

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )

– Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)

– Rest 30-seconds between sets

-into-

3 sets of 3-4 unassisted pull-ups

– Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )

– Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)

– Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups

– Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )

– Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)

– Rest 30-seconds between sets

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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