Mon5/15/17

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

Metcon (No Measure)

15 minutes of Dub work

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 swings

10 dubs

RX=24kg/16kg + dubs

RX+=28kg/20kg + triples

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

Barbell 5/15/17

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 (1@80,85,90,95%)

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

Front Squat (3×1@90%)

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

Georgia (Time)

For Time

50 Calorie Airdyne

50 KB Cleans@70/53

50 HSPU

50 Box Jumps

051517

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 rounds:

10 Jumping squats

10 singles

Metcon

Krig (AMRAP – Reps)

5 rounds:

1 min Row (calories)

1 min Kb Swing

1 min Kb Snatch

1 min Double Unders

*Count only double unders as reps

Rx 53/44

Rx+ 70/53

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