Mon5/1/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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)

Skill Work

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Side plank pulls (Weight)

5×5 each arm side plank pulls

Metcon

Metcon (Time)

4 RFT

12 single arm cleans into front squat (6/6)

10 weighted step ups

8 heavy swings

Log kg used

RX= 24kg/16kg + heavy swings @32kg/28kg

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

5/01/17

CrossFit BattleCry – CrossFit

Warm-up

We have 8 minutes to complete the warm up.

Warm-up (No Measure)

2 rounds

20 singles

20 ring rows

200 m run

Skill Work

15 minutes to review and practice Rope climb/Double under technique

Metcon

Pepa de Quenepa (Time)

For time:

10 Double unders

3 Rope climbs

20 DU

3 Rope climbs

30 DU

3 Rope climbs

40 DU

3 Rope climbs

50 DU

3 Rope climbs

60 DU

3 Rope climbs

70 DU

3 Rope climbs

80 DU

3 Rope climbs

90 DU

3 Rope climbs

100 DU

3 Rope climbs

25 min Cap

Rx+ Unborken DU/Legless rope climbs

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

Barbell 5/1/17

CrossFit BattleCry – Barbell Club

Weightlifting Accessory 1

3 Rounds

10 KB Around the worlds in each direction

5 KB Halos in each direction

5 KB Lateral Clean and Rotating Presses in each direction

Snatch (3×1@90)

Rest as much as you need between. These lifts are important

Front Squat (3×2 @85%)

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

Inception (Time)

3 Rounds For Time

20x KB Swings 80/62

10x Over Box Burpee

30/24

8x Ring Muscle Ups

30Ft HandStand Walk