barbell 5/24/17

CrossFit BattleCry – Barbell Club

Back Squat (3×10 building)

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

2x50m side shuffle

Clean and Jerk (2@65,2@70,2@75%)

Metcon (Time)

4 Rounds For Time

10 HSPU

10 T2B

50m walking lunge

052417

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

then

2 rounds

5 Kb windmill

10 Goblet squats

10 Kb overhead squat

Skill Work

Push Press (10×5 Building)

Metcon

Clean Snatch (Time)

For time:

1 Clean

10 Snatch

2 Clean

9 Snatch

3 Clean

8 Snatch

4 Clean

7 Snatch

5 Clean

6 Snatch

6 Clean

5 Snatch

7 Clean

4 Snatch

8 Clean

3 Snatch

9 Clean

2 Snatch

10 Clean

1 Snatch

Rx 115/80

Rx+ 135/95

12 min Cap

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

052317

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Snatch grip High pulls

10 Muscle snatch

10 Overhead squat

Skill Work

10 min EMOM Snatch (10×3)

10 min Emom:

3 Full Snatch

*Hold the last one at the bottom of the squat as long as possible.

Metcon

Pigs Blanket (Time)

5 RFT

10 Alternating Db Snatch

20 Wall Balls

30 DU

10 min Cap

Rx 75/50 20/16

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch

Tue5/23/17

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

Metcon

Snatch & Swing Delivery (Time)

25 min cap

2 snatch

10 swings

4 snatch

10 swings

6 snatch

10 swings

8 snatch

10 swings

10 snatch

10 swings

200m suitcase carry (switch hands at 100m)

RX= 24kg/16kg

Cool Down

thread the needle

hanging decompression 20 sec hold x2

seated side bend

sumo squat and forward reach

Mon5/22/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 db kb deadlift

8 db kb cleans

RX= 2X24/2X16

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

barbell 5/22/17

CrossFit BattleCry – Barbell Club

BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Snatch (2@65,2@70,2@75%)

Overhead Squat (3×10 building)

Metcon (Time)

3 rounds

10 American KB Swings

10 Box jumps

40 Hollow rocks

052217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

20 Jumping squats

20 Lunges

20 Pull ups

Skill Work

Weighted Pull-ups (5×3 Building)

Metcon

Gurr (Time)

2 Rounds for time:

30 Front rack lunges

800m run

14 Ring MU

Rx 135/95

Rx+ 155/110

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

sat 5/20/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

Group Warm Up

Metcon (Weight)

Bring Sally Up –

Goblet squats

Metcon (Time)

2 Person Team WOD

5 Rounds For Time

30 Pullups

40 KB Swings

50 Burpees

60 Situps

Sat5/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Grip work warm up (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

Metcon

Grip Grit (AMRAP – Rounds)

20 minutes AMRAP

200 meter row

2 rope climbs

20 snatches

Cool Down

Thread the needle

forearm and bicep smash

lat, serratus, and lacrosse ball roll out

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