barbell 5/19/17

CrossFit BattleCry – Barbell Club

Barbell Warm up (No Measure)

2 Min Deep Straddle Stretch with Wall Ball

2 Min Seated Fold- Both Legs

Quad, IT and Sartorius Smash

Ankle Roll and Smash

Calf Stretch and Smash

Banded Lat Stretch

Foam Roll Lats

P-nut smash Lumbar and Thorcic spine

Wrist and Forearm mobility

Snatch (1 rep at each percentage 60,65,70,75,80)

build as fast as possible

dont rest too much

Clean and Jerk (one rep at each percentage 60,65,70,75,80)

build as fast as possible

dont rest too much

100 cal airdyne (Time)

100 cal airdyne

051917

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

50 singles

50 DU

10 second L-sit

5 Hand walk out

15 Muscle cleans

Skill Work

Double unders 10 minutes (1xmax effort)

Practice Double unders for 10 minutes

Metcon

Annegelleighnuh (AMRAP – Rounds and Reps)

E2MOM AMRAP

20 DU

10 T2b

10 Burpees

10 Cleans

DU or same amount of singles

Cleans can be any style

Modify reps if necessary

Rx 185/130

Rx+ 225/155

Cool Down

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

Fri5/19/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Skill Work

Metcon (Weight)

Cleans @ moderate weight

rep scheme:

Side A. 5; 10; 15; 20

Side B. 20; 15; 10; 5

Complete eat set unbroken starting on your least dominate side. Switch sides on the second set of 20.

Metcon

Speedy (Time)

5 RFT (12min cap)

100 singles

30 swings (rx-24kg/16kg)

Cool Down

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

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)