Mon6/19/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Skill Work

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

KBC Heavy swings (Weight)

10×10 Heavy swings

800m Farmer’s Carry (Weight)

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

Cool Down

061917

CrossFit BattleCry – CrossFit

Announcement

For those competing this weekend in the Bacon beatdown, Remember to take it easy this week and dont be afraid of modifying the WODs

Warm-up

Warm-up (No Measure)

400m run

5 Burpees

5 Hand walk outs

Skill Work

Thruster (5×5 Build to heavy)

Metcon

Snap! Crackle! Pop! (AMRAP – Rounds and Reps)

20 min AMRAP

5 Wall Balls

25 DU

50m Run

Rx 20/16

Rx+ 30/20

Cool Down

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

barbell 6/19/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 3 of 4

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

Announcement (No Measure)

Week 3 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 (build to 1×1@95%)

Metcon (Weight)

3 rounds not for time

20 heavy single arm kb swings on each arm

30 Calorie Air Dyne

THEN

ME Plank

ME Hollow Hold

Snatch Balance (Build to a 1 rep max)