Mon6/12/17

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

Metcon

Cool Down

Metcon (Time)

2 RFT (dbl kb)

10 over head forward lunges

10 racked squats (do not hang bells behind shoulders)

20 dbl kb swings

20 kb bent rows

30 cleans

30 Russian twists (single bell or bumper plate)

40 scissor kicks

40 sec boat pose/core hold
Scale OH lunges w/ goblet lunges. Log weights and all modifications.

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

061217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

30 Jump squats

10 Burpees

400m run

Skill Work

Deadlift (10×3 Build to heavy set)

Metcon

Trifongo (AMRAP – Reps)

AMRAP: DU

*EMOM Push ups ascending reps: 3,6,9,12,15… Continue until Pushups cannot be performed in the minute.

*Score is DU reps

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

barbell 6/12/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 2 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

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 (2×1@85%)

Snatch Duck Walk (3×1 rep. Get comfy at the bottom)

Overhead Squat the Bar into the bottom position. 3 Steps Forward and 3 steps backward = 1 rep

Metcon (Weight)

3 rounds not for time

20 strict hanging leg raises

20 walking mace lunges

22 curl bar standing curls

30 alternating supine dumbell tricep extensions