063017

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

50 Sit ups

30 sec side plank each side

400m run

10 sec Bar hang

10 Good mornings

Skill Work

2k Row (Time)

Max Effort 2k Row

Metcon

Bob’s Bistro on the beach (Time)

21-15-9

Deadlifts

T2B

Rx 275/185

Rx+ 315/215

10 min Cap

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

Fri6/30/17

CrossFit BattleCry – Kettlebell Club

Warm-up (No Measure)

3×3 light arm bar stretch

3x 20 sec plank hold

lat roll out

5 point band stretches

10x pvc overhead squats

Alternating 50M overhead carry (Weight)

5x 50m over head carry

with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.

RX=2X28/2X20

Cool Down

1 minute child’s pose

30 second spinal rock

leg and lumbar roll out

forearm smash

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups

barbell 6/30/17

CrossFit BattleCry – Barbell Club

Metcon (No Measure)

If you are competing at the meet you are to rest today. Hydrate and go over your lifts in your head. Write down the weights you want to warm up with. Make a list of the snacks and equipment you want to have with you in the warm up area. You may want to bring floss, knee sleeves, wrist wraps, athletic tape, roller, a hoodie (it gets cold and sometimes your nerves make you feel colder), preworkout, etc…

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.

Annie (Time)

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

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

062917

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

30 Jump squats

20 Super mans

30 sec Plank

200m row

Skill Work

Pausing Back Squat (5×3 @65%)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Perform 1 min amrap of each movement for 3 rounds. No rest between movements. I minute rest between rounds. This is an 17 min wod

Cool Down

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Thu6/29/17

CrossFit BattleCry – Kettlebell Club

Turkish Warm up (No Measure)

10x 10 sec side plank hold

1 min hold ea. side, standing IT band stretch

5x slow bridge and release

5x rocking sumo squat hold

Warm-up (No Measure)

3×3 light arm bar stretch

5×4 Bottoms Up Press (Weight)

5 sets of 4 reps each arm

Turkish Get Up sequence (Weight)

16x (8/8)

Turkish get up into

2 Cleans

2 Snatches into

Get down

(this is one rep)

Cool Down

5 point band stretch

3x 8sec decompression hang

peanut spine roll out

062817

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

20 ring rows

5 hand walkouts

200m run

Skill Work

10 sec Hang Pull up test (AMRAP – Rounds)

Hang for 10 seconds performing 1 pullup every hang for as long as possible. Continue for a total of 30 pullups or failure

Metcon

Ranger Ranger Ranger! (Time)

3 RFT

40 Kb swings

30 Pull ups

20 Burpees

10 Box Jumps

400m run

Rx 70/53 24/20

Rx+ 80/62 30/24

35 min cap

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

barbell 6/28/17

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

Barbell Meet Prep (No Measure)

With a 2 min EMOM clock running hit these lifts

Snatch % 50,60,70,75,80

Rest 5 Min

C&J %

50,60,70,75,80

Know your weights before you start and have the plates ready to go. This exercise is about getting comfortable lifting under time constraints

Stick to the clock. If you miss a lift go on to the next weight. See how you feel going up after a missed lift. This is about mental preparedness.

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.

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