Mayhem Affiliate 06/07/2023
CrossFit Bartlesville – CrossFit
Announcements
New 8 week barbell cycle begins this week! In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
30-second Assault Bike
4 Step Ups
4 Box Jumps
5 GHD’s to parallel or Abmat Sit-ups
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Build to a heavy single Bench Press and max height Box Jump
3. Workout Prep
2 sets:
100m Row
4 Hang Power Snatch (build in weight)
4 Push Ups
Strength
Bench Press
Build to a heavy single in 10-12 minutes. Rest as needed between sets.
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
Workout
BWM: Body Weight Mostly (Time)
12 CAP
6 Rounds
24 Medball Thruster (20/14)
12 Toes To Bar
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 15
RX
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups
RX+
300/250m Row
75/55 Power Snatch
15 Push Ups
Target number of Rounds: 5+ rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 15
300/250m Row
15 Hang Power Snatch (95/65)
20 Push Ups
Post Workout
KIKR: KIKR (Time)
Accumulate 3 Mins of Overhead Barbell Hold (95/65)
No moving your feet
ACCES: Metcon (Checkmark)
5 min: Muscle-up Progression Practice
-Jump to support
-Ring Dips (jumping, banded, etc)
-Chest to Bar
-Hips to Rings
-Turnover
-Jump from Box
-Banded
-Strict
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
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Mayhem Affiliate 06/06/2023
CrossFit Bartlesville – CrossFit
Announcements
New 8 week barbell cycle begins this week! In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run (Build up to 80% of sprint speed)
-rest 1 minute between sets-
Skills and Drills
Metcon (Checkmark)
Rope Climbs: Week 6 Day 1
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 20
30 Cal Row
30 Lunges
30 DU’s
3:1 Single Unders for Scaling
Workout (10 Rounds for time)
E3MOM
RX
10x100m Sprint
-Every 3:00-
Target time each set: Sub 20 seconds
Time cap each set: 40 seconds
Post Workout
KIKR: Tabata Bike, 20-10 (Calories)
Tabata Bike, 20-10
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
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Mayhem Affiliate 06/05/2023
CrossFit Bartlesville – CrossFit
Announcements
New 8 week barbell cycle begins this week! In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm up
1:00 Machine
-into-
3 sets:
5 Worlds Greatest Stretch (each side)
10 Deadbugs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)
2. Strength Prep
Build to a heavy single Front Squat and find a max strict weighted chin-up
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike (build-in pace)
5 Wall Balls
5 GHD’s
Strength
Front Squat
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Strict Weighted Chin up
Strict Chin Up, Max Weight
* Rest as needed between sets *
Workout
BWM: Body Weight Mostly (Time)
12 CAP
3 Rounds
30 Sit Ups
20 Push Ups
15 DB Snatch (50/35) | RX+ 70/50
WOD: Workout (Time)
16 CAP
RX
24/20 Calorie Assault Bike
-into-
42-30-18
Wall Balls (14/10)
Stick Sit Ups
-into-
24/20 Calorie Assault Bike
RX+
30/24 Cals
20//15lb Wall Ball
GHDs
Target time: 11-13 minutes
COMP: Competition Workout (Time)
16 CAP
40/32 Calorie Assault Bike
-into-
60-40-20
Wall Balls (20/14)
GHD’s
-into-
40/32 Calorie Assault Bike
Post Workout
KIKR: KIKR (Time)
50 Burpees For Time
This can count towards the monthly challenge
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Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)