5/4/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

2 rounds

10 Knee raises

15 ring rows

5 Burpees

1 mile run (Time)

Robin Daggers (AMRAP – Reps)

EMOM

Death by T2B

Immediately followed by

Death by Burpees

Perform a rep of the corresponding movement equal to the number of minutes you have been on the EMOM. Continue until you are unable to complete the corresponding reps. The following minute start on the burpees from 1.

Example: minute 1= 1 t2b/burpee

minute 5= 5 t2b/burpee

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Thu5/4/17

CrossFit BattleCry – Kettlebell Club

Warm-up

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

DB KB bent row (5 Rounds for weight)

5×8 double kettlebell bent rows

Metcon

800m Farmer’s Carry (Weight)

Cool Down

Forearm smash

5x cat cows

thread the needle

5/3/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

10 min to Perform movements, non-consecutively if necessary

50 Push ups

50 sit ups

800m run

Metcon

Marioneta (Time)

5 RFT

15 Push press

15 Kb swings

15 HSPU

15 Bar Lunges each leg

Rx 135/95 70/62

Rx+ 185/130 80/70
30 min cap

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Barbell 5/3/17

CrossFit BattleCry – Barbell Club

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 (4×1@90)

Snatch Pull (3×6 building with good form)

Foam Roll Cool Down (No Measure)

1 Min Each Side – Foam Roll Piriformis

1 Min Each Side – Foam Roll Quads, IT Band and Sartorius

1 Min – Foam Roll Thoracic and Lumbar Spine

Metcon (Weight)

3 Rounds Not For Time

30 Alternating DB Curls

30 Supine Curl bar Tricep Ext

40 Hollow Rocks

400 M Jog
Go Up in weight

Make note of loads

5/02/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

15 pvc good mornings

15 jump squats

then

3 rounds

10 good mornings with bar

10 cleans

10 deadlifts

Skill Work

1000m Row (Time)

Max Effort 1000m Row

Metcon

Cantinflas (AMRAP – Rounds and Reps)

10 min AMRAP

1 Deadlift

1 Squat Clean

Add one (1) rep each round

Rx 155/110

Rx+ 225/155

Cool down 8 (No Measure)

1 min pigeon pose each side

30 second decomp hang

Roll out what hurts

Tue5/2/17

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

Metcon (5 Rounds for weight)

DBL KB push press w/ overhead squat BUILD

2 sets of 5 -LIGHT press

2 sets of 3 – MODERATE press

1 set of 2 – HEAVY press

Calculate both bells for your score ea. set (scored as a round).

If your current mobility is limiting your over head position, do not build. Commit to good form and quality of movement. A back squat may be substituted for the overhead if you so choose. Please log in your notes any modifications.

Metcon

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups

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

Mon5/1/17

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

Side plank pulls (Weight)

5×5 each arm side plank pulls

Metcon

Metcon (Time)

4 RFT

12 single arm cleans into front squat (6/6)

10 weighted step ups

8 heavy swings

Log kg used

RX= 24kg/16kg + heavy swings @32kg/28kg

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

5/01/17

CrossFit BattleCry – CrossFit

Warm-up

We have 8 minutes to complete the warm up.

Warm-up (No Measure)

2 rounds

20 singles

20 ring rows

200 m run

Skill Work

15 minutes to review and practice Rope climb/Double under technique

Metcon

Pepa de Quenepa (Time)

For time:

10 Double unders

3 Rope climbs

20 DU

3 Rope climbs

30 DU

3 Rope climbs

40 DU

3 Rope climbs

50 DU

3 Rope climbs

60 DU

3 Rope climbs

70 DU

3 Rope climbs

80 DU

3 Rope climbs

90 DU

3 Rope climbs

100 DU

3 Rope climbs

25 min Cap

Rx+ Unborken DU/Legless rope climbs

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

Barbell 5/1/17

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 (3×1@90)

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

Front Squat (3×2 @85%)

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

Inception (Time)

3 Rounds For Time

20x KB Swings 80/62

10x Over Box Burpee

30/24

8x Ring Muscle Ups

30Ft HandStand Walk