Tue5/9/17

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

Turkish Get Up (5 sets of 2 reps)

Build weight on 2nd and 4th sets. Take 4 minutes between the 4th & 5th set to rest . Use the 5th set to potentially max this skill. If you can not go up in weight from the 3rd & 4th sets, that is ok. Simply complete at the previous kb. Take each rep slowly and concentrate on FORM. Do not rush. The Get Up is not about speed. Leave the ego outside of this skill, it does not serve you.

Metcon

Metcon (Time)

3 RFT (18 min cap)

3 rope climbs

200m farmer’s carry (2x24kg/2x16kg)

10 box jumps (24/20)

RX+ = Legless, 2×28, 30in
log weight used, box height and any modifications used.

Cool Down

forward fold

child’s pose

serratus and lat roll out

forearm smash

5/9/17

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

20 Ring rows

5 kb Windmills

Skill Work

Weighted Pull-ups (5×3)

Metcon

Mjölnir (AMRAP РRounds and Reps)

12 min AMRAP

1 kb clean+ 1 kb S2O+ 1 kb Snatch (each arm unbroken)

10 C2B Pull ups

Rx 62/53

Rx+ 80/70

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch