CrossFit Bartlesville – CrossFit

View Public Whiteboard

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)

()

CrossFit Bartlesville – CrossFit

View Public Whiteboard

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)

()

CrossFit Bartlesville – CrossFit

View Public Whiteboard

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

()

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)