053117

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

3 rounds

10 Good mornings

10 Jumping squats

10 Sit ups

Metcon

Are ya’ll ready (Time)

50 Wall Balls

40 T2B

30 Hang Power Cleans

20 S2O

10 Dead Lifts

20 S2O

30 Hang Power Cleans

40 T2B

50 Wall Balls

Rx WB: 20/16 HPC: 95/65 S2O: 95/65 DL:185/130

Cool Down

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

barbell 5/31/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Snatch (build 1 rep at a time to 70%)

High Hang Snatch+Snatch Balance+OHS (4 sets building)

Metcon (Time)

3 rounds

100 kb swings70/44

50 box jumps 24/20

25 C2B

Tue5/30/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Weighted Side step Ups (Weight)

5×10 weighted side step ups each leg.

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon (Weight)

400m farmer’s carry
Use dumbells if weight needed is unavailable in KB.

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 arm circles (vertical, horizontal, each backward, forward)

053017

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30 Singles

5 Hand walk outs

10 Push ups

Skill Work

Push Press (10X3)

Metcon

Aguaguagua (Time)

30-20-10

DU

Burpees

Cool Down

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

Sat 5/27/17

CrossFit BattleCry – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

barbell 5/26/17

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

Snatch Opener

Snatch 2nd Lift

Snatch 3rd Lift

Clean & Jerk Opener

Clean & Jerk 2nd Lift

Clean & Jerk 3rd Lift

052617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

then

2 rounds:

50 Lunges

20 Pass thrus

1 min Hollow hold

Skill Work

10 min EMOM Cleans

10 min EMOM

3 Full cleans

*Hold at bottom of last clean as long as possible.

Metcon

Ratan Seth (Time)

3 RFT

15 Kb Cleans

10 Goblet squats

5 Kb Push Press

Rx 70/53

Rx+ 80/62

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

Fri5/26/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Skill Work

Stone 2 Shoulder (8 sets of 1 s2sh on ea. side)

Metcon

Metcon (Weight)

2 rounds

10 dbl kb back squat

12 dbl kb lunges

14 dbl kb push press

16 dbl kb snatches

20 stone to shoulder

Log weight used

RX=Use YOUR your 2x moderate kb

To score, add up the total of ALL the weight used.

Cool Down

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

052517

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

5 Hand walk outs

20 Jump squats

15 Ring rows

10 Push ups

Skill Work

Bench Press (5×3 Build to heavy)

Metcon

Guantanamera (Time)

For time:

70 Burpees

60 Sit ups

50 Kb Swings

40 Pull ups

30 HSPU

Rx 70/53

Rx+ 80/62 45lb plate deficit hspu

Cool Down

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Thu5/25/17

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

Alternating double kb clean w/squat (Weight)

5×3 alternating cleans with a squat after each clean.

I.E. holding 2 kettlebells in a racked position, clean ONLY the left kb and squat; then clean ONLY the right kb and squat. That is ONE REP.

Alternating 50M overhead carry (Weight)

5x 50m over head carry

with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.

RX=2X28/2X20

Cool Down

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 arm circles (vertical, horizontal, each backward, forward)