CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
1000m Row or Ski
7m Group Stretch
-into-
2-3x:
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Alt V-ups
5 Pause Back Squats
Strength/Accessory
20RM Back Squat Progression Overview
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
How to approach the lifts
When building up to their 20 rep weight we recommend doing so with 3 sets of 3-5 reps to help prime their nervous system and body.
Encourage athletes create a strong rack position by keeping hands just outside of should width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps)
Make sure athletes focus on a deep stomach breath before every lift.
It’s not about how fast athletes can complete these, but how consistent they can stay with maintaining form.
Example Sets
5 Back Squats @ 45# (20 KG)
4 Back Squats @ 95# (42.5 KG)
3 Back Squats @ 125# (57.5 KG)
20 Back Squats @ 150# (67.5 KG)
Based off of a 300# 1RM (135 KG)
Back Squat (1×20)
See Back Squat Progression Overview for more information
Workout
MHM: WOD 2 (4 Rounds for time)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20/16″)
12 Toes to Bar
Target time each set: 2:15-2:45
Time cap each set: 3:00
CFB: WOD 1 (AMRAP – Reps)
4 Rds
1m – 10 Cals Bike
1m – Max Hang Squat Cleans. 95/65
1m – 10 Burpees | RX+ 20′ HSW
-rest 1m
*score = total HS Cleans
KIKR: Metcon (AMRAP – Reps)
2m – Max Push-ups
RX+ – HSPU
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 45 Second Ring Tricep Stretch
2x 1 Minute Ring Bicep Stretch
2x 10 Reverse Leg Raises (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Tricep Stretch
Ring Bicep Stretch
Reverse Leg Raises