Sat 4/29

CrossFit BattleCry – CrossFit

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

30 DUBs

5 Stone 2 Shoulder

200 Meter Run

Sat4/29/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Metcon

Metcon (AMRAP – Reps)

30 min AMRAP

10 box jumps 24/20

20 swings 24kg/16kg

50m wheelbarrow

RX+ must include weighted wheelbarrows
Wheelbarrow counts as 2 reps (1 rep per 25 meters)

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

Fri4/28/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

Metcon (Weight)

All skills are to be alternated between left and right sides unbroken. Complete your clean then immediately (unbroken) switch to the other side. Then switch again and complete the clean and additional movement/s. Continue unbroken until the last sequence with the over head lunge.

Complete this complex 5 times at ONE single kettlebell weight.

clean

clean + push press

clean+ push press+ front squat

clean+ p. press+front squat+thruster

clean+p.press+frt sqt+thruster+snatch

clean+p.press+frt sqt+thrstr+snatch+ over head lunge

Metcon

Metcon (Time)

10min Cap

30 dbl kb back squats

40 dbl kb lunges

50 meter overhead carry

100 Russian swings

Cool Down

5x cat cow

spinal twist

spinal rock

banded shoulder stretches

04/28/2017

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

5 rounds

10 pull ups

200 m jog

Skill Work

Weighted Pull-ups (5×3 Building)

Metcon

Cacaca ayay (AMRAP – Rounds and Reps)

15 min AMRAP

500m Row

1 Bar Muscle up

*add 1 Muscle up every round

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Barbell 4/28/17

CrossFit BattleCry – Barbell Club

BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Split Jerk (5×1@85)

Bench Press (3×10 Building)

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

04/27/2017

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

25 Push ups

25 Sit ups

25 Jump squats

Skill Work

Push Press (10×3 Building)

Metcon

The Inducer (Time)

21-15-9

Goblet squats

Kb push press

Kb swings

10 min cap

Rx 53/44

Rx+ 80/70

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

Thu4/27/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Skill Work

Alternating Double Floor press (Weight)

5×5 Alternating Double Floor press

Metcon

Metcon (Time)

2 rounds

500m row

20 pull ups

20 kb sumo deadlifts

20 kb cleans

20 swings

RX = 32kg/20kg

Cool Down

04/26/2017

CrossFit BattleCry – CrossFit

Metcon

Warm-up (No Measure)

3 rounds

20 ring rows

10 cleans

10 air squats

Skill Work

Work on clean technique and warm up to clean weight

Ground Beef Roach (AMRAP – Reps)

12 min EMOM

15 C2B Pull ups

1 Squat clean

Rx 185/130

Rx+ 225/150

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Barbell 4/26/17

CrossFit BattleCry – Barbell Club

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

2x50m side shuffle

Clean (5×1@85)

Back Squat (3×7@65%)

Snatch Grip Deadlift (3×2@105%Snatch 1RM)

Reset with each rep

Treat it just like a Snatch up into a triple extension

Metcon (Weight)

3 Rounds Not For Time

30 Alternating DB Curls

30 Supine Curl bar Tricep Ext

40 Hollow Rocks

400 M Jog
Go Up in weight

Make note of loads

Foam Roll Cool Down (No Measure)

1 Min Each Side – Foam Roll Piriformis

1 Min Each Side – Foam Roll Quads, IT Band and Sartorius

1 Min – Foam Roll Thoracic and Lumbar Spine

04/25/2017

CrossFit BattleCry – CrossFit

Metcon

Warm-up (No Measure)

3 rounds

10 pvc pass thrus

10 OHS

1 min hip opener stretch

Skill Work

Work on Over head squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side