Barbell 7/31/17

CrossFit BattleCry – Barbell Club

Announcement

Week 5 of 14

This program is a 14 week cycle ending Oct 14th in time for the Bay Street Barbell Bash in Jacksonville.

This cycle will consist of a 6 week strength cycle followed by 8 weeks of hard and heavy lifting. Stay committed and see it through. Ask Coach Ricky about any concerns you may have.

Lets get to work.


PVC Warmup (No Measure)

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

10 Reps of Each

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

Club Swing + Club Clean & Swipe + Clean & Shield Cast on each hand

30 sec Barbell Ankle Stretch

6 alternating side lunge stretch

Clean and Jerk (5×1 @85% )

Complete a total of 5 reps performed one at a time

Stability Band Barbell Press (3×5)

Using bands hang plates or kb from barbell collars and press

Back Squat (5-5-5 @ 70-80%)

Metcon (Weight)

Not For Time

3 rounds

15 Ring Pushups

8 weighted pullups

2 min air bike

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Mon 7/31/17

CrossFit BattleCry – CrossFit

Announcement

BattleCry Members get $10 off registration for Fitness Under Fire until Aug 1st


PVC Warmup (No Measure)

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

10 Reps of Each

3 Position Snatch Every 90 Secondsx7 (7×1 Building)

Perform a 3 Position Snatch Complex every 90 seconds for 7 rounds.

High Hang+Top of Knee+Floor

All Full Squat

Modify to Power Snatch with no Squat if desired
2 people can share a bar and go right after each other then wait for the beep to go again.

Metcon

Choose one version of the WOD. Each version has it’s own Rx and Rx+

Man on FIre (Renegade) (AMRAP – Rounds and Reps)

3- 4 min AMRAPs

resting 2 min between each one

5 WB 20/16

3 DL 275/175

1 Ring MU

Start over with the WB for every 4 min amrap

– Score ONLY lowest round –

Man on FIre (BattleCry) (AMRAP – Rounds and Reps)

3- 4 min AMRAPs

resting 2 min between each one

5 WB 16/10

5 DL 95/65

5 Ring Rows

Start over with the WB for every 4 min amrap

– Score ONLY lowest round –

Rx+ 20/16, 135/95, 5 Pullups

Foam Roll Cool Down (No Measure)

Grab a foam roller and roll out for 3-5 minutes. Coach will guide you if needed.

Mon7/31/17

CrossFit BattleCry – Kettlebell Club

Announcement

BattleCry members get $10 off registration for Fitness Under Fire unti Aug 1st. Go to www.fitnessunderfire.com


Warm-up

3X 10 sec decompression hang

weighted arm circles bent and overhead (10 in/10 out)

20 pvc overhead squats

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

8 sets of 3 reps

DBL KB clean into front squats w/ 5 second hold at the bottom

Metcon (Weight)

5 sets of 5 reps Double snatch with 3 sec hold at the top

Cool Down

200m walk

3x vinyasa flow

6x lunge and reach

5x cat cow

1 minute child’s pose

30 sec spinal rock

Open Gym 7/30/17

CrossFit BattleCry – Open Gym


Announcement

Welcome to Sunday Open Gym

Wipe down and return all equipment

Mop your sweaty mess

Have Fun

Mind Palace (Time)

1 Min to memorize 5 random playing cards

then

21-15-9

KB Swings 53/35

Goblet Squats

Slam Ball Slams 50/30

then recall your cards

10 burpee penalty for each card remembered incorrectly

make note of the time you finish after your penalty

Sat 7/29/17

CrossFit BattleCry – CrossFit


DaHum Warm Up (No Measure)

3 Rounds

Row 200m

20 K2E

Jog 200m

20 KB Swings

Battle Buddy

Team up with a friend, family member or the CrossFitter closest to you. Get ready to work together and kick some booty.

Chincha en matre viejo(Battle Buddy Wod) (Time)

Complete the

following for Time

120 Jump Squats (partner holds 2 kb or db in a farmer’s carry position)

120 Hand Release Pushups (partner holds a plank on elbows)

120 Dubs or 240 Singles (partner hangs from pullup bar)

100M Walking Lunges (both partners perform this together)

If athlete can’t lunge a heavy farmer’s carry will substitute but they must stay with their partner.

Reps only count while partner is doing their part. Teammates may switch as desired

cool down 4 (No Measure)

Standing torso rotations

Up and down arm swings

Knee rotations

Forward fold to reaching across L to R and R to L

Walk out into cobra

Childs Pose

Prone torso rotation on both sides

Supine torso rotation on both sides

Spinal rock

Sat7/29/17

CrossFit BattleCry – Kettlebell Club

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 (Weight)

Stone deadlift

10 sets of 4

Stone 2 Shoulder (8 sets of 5 reps)

Metcon (Time)

2 RFT

20 alternating snatches into overhead squat (1,2) @24kg/16kg

80 swings @28kg/20kg

50 kb deadlifts @36kg/32kg
Log weights used.

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

Barbell 7/218/17

CrossFit BattleCry – Barbell Club

Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

KB Snatch WIndmill Warm Up (No Measure)

Perform 1 Snatch + 1 Windmill 3x on each side

Club Clean Pause Swipe Pause Shield Cast Pause (3×3 on each arm – kinda heavy)

Bottom Up KB Press (3×5 each arm)

Deadlift (5-3-1 to a heavy single)

Metcon (Weight)

3 ROunds

Not For TIme

50M roped sled drag

50M Double KB Front Rack Carry

400M Jog

Fri 7/28/17

CrossFit BattleCry – CrossFit

Announcement

Remember that the $10 off registration for Fitness Under Fire expires Aug 1st. Sign up early to take advantage of the discount. There are beginner, intermediate and Rx divisions for males and females. www.fitnessunderfire.com

Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

Weightlifting

Renegade Athletes

Prioritize the lift over the load. Pack your shoulder back and down, brace your core and synchronize your breathing with the movement. If you can’t do 5 reps at 80% stay at 75%

BattleCry Athletes

You can substitute two dumbbells or kettlebells for the bar. You can also do 4×10 Goblet squats. Whatevas cleva!!!

Front Squat (5@70-5@75-5@80-5@80)

Metcon

Pick the version that allows you to stay moving. This wod is a sprint. It definitely should not be easy but it shouldn’t be heavy either. You should finish between 4-9 minutes in a panting heap on the floor

Salchicha Frita (Renegades) (Time)

21-15-19

Hang Pwr Snatch 95/65

T2B

Over Bar Burpees

Salchicha Frita (BattleCry) (Time)

21-15-9

Db Snatch 50/30

Knee Raises

Sprawl Burpees

Knee Raises must be performed with feet traveling behind the bar on the bottom portion of the movement and raising the knees above your belt line on the upper portion of the movement.

Sprawl Burpees only require you to go from standing to a plank position and back up for a jump with your hands above your shoulders

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Fri7/28/17

CrossFit BattleCry – Kettlebell Club

Announcement

Remember that the $10 discount on Fitness Under Fire for members expires on Aug 1st. Please register as soon as possible to take advantage of the special rate.

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

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

Metcon

Metcon (Weight)

3 rounds NFT

400m Farmer’s carry

400m run

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

Thur 7/27/17

CrossFit BattleCry – CrossFit

Announcement

Volunteers are needed for Fitness Under Fire. Please text Coach Ricky @ 321 304 7283 to sign up

PVC Warmup (No Measure)

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

10 Reps of Each

3 Position Clean + 1 Jerk every 90 seconds x7 (7×1)

Perform a 3 Pos. Clean + 1 Jerk every 90 sec

high hang, top of knee and floor

All full Squat

Modify to Power Clean with no squat if desired

Metcon

Choose the version of the wod that suits you best.

Fookenliften (Renegades) (AMRAP – Rounds and Reps)

AMRAP 14

20 DL 245/155

15 Box Jump over 24/20

10 C2B

Rx+ 275/175, 30/24

Fookenliften (BattleCry) (AMRAP – Rounds and Reps)

AMRAP 14

20 Deadlifts 185/105

15 Jump Squats 24/20

10 Ring Rows

Rx+ 225/135, Box Jumps 20in, Pullups

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min