Mon5/8/17

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

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon

Not a Leg To Stand On (Time)

100 dubs

75 swings

400 meter run

150 dubs

50 swings

400 meter run

200 dubs

25 swings

400 meter run

RX 24kg/16kg + dubs

(18 minute Cap)

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
exclude plank holds

5/8/17

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m run/row

20 Lunges

20 Supermans

Metcon

El Bembon (Time)

40 Back Squats

400m Run

40 Box Jumps

400m Run

40 Deadlifts

400m Run

40 Thrusters

400m Run

Rx 135/95 24/20

Rx+ 155/105 30/24

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 5/8/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Deload Week. Go light and easy on movements. Feel free to modify and work on accessories and mobility exercises that suit your needs.

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Power Snatch from Pause below knee (8×1@60%)

Make the power snatch land in a 1/4 squat

5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell snatches as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg

Chubby (AMRAP – Rounds and Reps)

18 Min Amrap

1-2-3-4….

Pushup

Burpees

Air Squat

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