5/02/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

15 pvc good mornings

15 jump squats

then

3 rounds

10 good mornings with bar

10 cleans

10 deadlifts

Skill Work

1000m Row (Time)

Max Effort 1000m Row

Metcon

Cantinflas (AMRAP – Rounds and Reps)

10 min AMRAP

1 Deadlift

1 Squat Clean

Add one (1) rep each round

Rx 155/110

Rx+ 225/155

Cool down 8 (No Measure)

1 min pigeon pose each side

30 second decomp hang

Roll out what hurts

Tue5/2/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

sumo squat

child’s pose

Skill Work

Metcon (5 Rounds for weight)

DBL KB push press w/ overhead squat BUILD

2 sets of 5 -LIGHT press

2 sets of 3 – MODERATE press

1 set of 2 – HEAVY press

Calculate both bells for your score ea. set (scored as a round).

If your current mobility is limiting your over head position, do not build. Commit to good form and quality of movement. A back squat may be substituted for the overhead if you so choose. Please log in your notes any modifications.

Metcon

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups

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