062717

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Snatch grip pulls

10 Snatch grip presses

10 Muscle snatch

Metcon

Creep in a t-shirt (Weight)

20 min AMRAP

Snatches (building each rep)

Then

20 min AMRAP

Clean and Jerks (building each rep)

*Score is sum of each successful rep.

Athlete cannot repeat successful lift and cannot lower weight.

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

Tue6/27/17

CrossFit BattleCry – Kettlebell Club

5 Minutes Jump Rope (No Measure)

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Double kettlebell Swings (Weight)

5×8
keep these light for now. only 30 sec rest between sets today.

Metcon (No Measure)

6 rounds

1 minute air dyne (30 sec sprint)

1 minute rest

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

Mon6/26/17

CrossFit BattleCry – Kettlebell Club

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

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted
we have 15 minutes to complete these sets.

DBL KB Front Squats (Weight)

5 sets with building reps

Using same 2 kbs, at one weight, for all sets, start at 3 reps. Add 3 more every set. Start with 3 reps and finish with 15. Ending with a total of 45 reps in all.
Do not build in weight. Stick to a moderate weight.

Double Kettlebell Push Press (Weight)

5×5 do not build in weight

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

062617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

10 rope rows

10 K2E

10 Pull ups

10 Push ups

Skill Work

Practice Rope climbs

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
25:00 Cap

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch

barbell 6/26/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 4 of 4

This is the last week before the meet. Focus on mental preparedness. Envision yourself warming up getting ready for that big lift on the platform. Start thinking about what weights you like to warm up with and how you like to get ready. This week is about being ready. We’ve worked long and hard and now we just have to get our heads in the game and do what we came to do.

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand

1 min Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch (2@50,60 and 70% – 1@75,80,85%)

Clean and Jerk (2@50,60 and 70% – 1@75,80,85%)

Mobility Work (No Measure)

Start with your feet and wrists and work your way all the way to your hip flexors and lumbar spine. This is important. Don’t skip it. Take at least half hour stretching, smashing, flossing and massaging.

Sat6/24/17

CrossFit BattleCry – CrossFit

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

Metcon (Time)

30min cap

400m run (together)

300 singles

200 burpees

100m sled push (50/50)

75 push ups

55 kettlebell swings (24kg/20kg)

35 box jumps (30/24)

15 stone to shoulder (120/75)

5 tire flips

400m run (together)

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

Sat6/24/17

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.

Metcon

Metcon (6 Rounds for weight)

6 rounds NFT

10 stone to shoulder

20 snatches (10/10)

20 clean and lunge (10/10)

Cool Down

Warm-up (No Measure)

10 walk outs into cobra

10x lunge and reach

10x hanging alternating knee raises

30 second spinal rock

Fri6/23/17

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

Skill Work

Alternating Double Floor press (Weight)

5×5 Alternating Double Floor press

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

All KB movements are DBL KB

50m DBL KB OH carry (counts as 2 reps)

20 jump squats

24 DBL KB swings

200m run (counts as 2 reps)

Cool Down

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.

062317

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

500m row

50 DU/ Singles

20 Split jumps

Metcon

Morgan Freeman (Time)

1 mile run

60 Deadlifts

50 Box jumps

40 T2B

30 Ring dips

Rx 185/130

Rx+ 225/155

30 minute cap

Cool Down

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

barbell 6/23/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

High Hang Snatch w/ No Foot Movement (3 sets @70%)

Set up in Power Position w/ feet in Squat Position. Perform a Snatch without letting your feet lose contact with the ground throught the lift.

2 High Hang Clean + 2 Front Squats + 1 P.Press (3 sets @70%)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups