thur 8/31/17

CrossFit BattleCry – CrossFit


Announcement

The box will be closed on Monday for Labor Day

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

2x50m side shuffle

Clean and Jerk (1 C&J every 90 sec for 9 min(7x)@75%)

Big Kahuna (Renegade) (Time)

3 rounds

*Score ONLY slowest round*

100m sprint

15 KBS (American swings) 70/35

10 target burpees

15 KBS

100m sprint

*Rest 2 min*

20 min cap

Big Kahuna (BattleCry) (Time)

3 rounds

*Score ONLY slowest round*

20 Air Squats

15 KBS (Russian swings) 53/35

10 target burpees

15 KBS

20 Air Squats

*Rest 2 min*

20 min cap

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

Thu8/31/17

CrossFit BattleCry – Kettlebell Club


Double-Unders (10 sets of unbroken reps)

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

5×4 Bottoms Up Press (Weight)

5 sets of 4 reps each arm

Metcon (Time)

For time

100 swings

45 pull ups

50 push press

45 push ups

50 clean and lunge (1,2)

100 Dubs

RX+ =36kg

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

barbell 8/30/17

CrossFit BattleCry – Barbell Club


Announcement

week 9 of 14

PVC Warmup (No Measure)

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

10 Reps of Each

Clean Imitation Complex

3 sets @ 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

High-Hang Clean (1@60,65,70,75,80%)

Split Jerk (1@60,65,70,75,80%)

Push Press (3×12 with perfect form)

Keep your feet on the ground

Metcon (AMRAP – Reps)

3 Rounds Not For Time

75 Meters Row Sprint

M.E. Pike Pushups

M.E. Strict Pullups

M.E. Strict Ring Dips
make notes of BW and reps on each set

wed 8/30/17

CrossFit BattleCry – CrossFit


Announcement

Registration for RIse of the Renegades is now open. Spots are filling fast. Be sure to sign up early to take advantage of the early bird discount.

www.Riseoftherenegades.com

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Core Strong Warm up (No Measure)

Up to 10 minutes to complete the following:

40 Hollow Rocks

50 M SuitCase Carry

30 sec Anti Rotation Banded Holds (each Side)

Sako (Renegade) (Time)

21-15-9 reps for time of:

• Deadlift 225/155#

• HSPU

Sako (BattleCry) (Time)

21-15-9 reps for time of:

• Deadlift 155/105#

• HRPU

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Tue 8/29/17

CrossFit BattleCry – CrossFit


Announcement

The Box will be closed on Labor Day

Squat warm up (No Measure)

10 Sumo Squats- Rock side to side and around in the bottom

20 Jumping jacks

1 min. low wall sit

10 air squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

6 Depth jumps – from low box to high box

Back Rack Box Squats (5×8 @65-75% of Back Sq 1 RM)

Rack the bar on your back in a HBBS position and lower yourself onto a box that allows you to hit parallel or lower. Make sure to keep you heels pressed into the ground throughout the movement. Don’t let them come off the floor when you sit on the box

Squeeze your glutes at the top of the squat to emphasize hip extension

Cookies (Renegade) (AMRAP – Reps)

AMRAP 5:

12 C2B

10 Box jumps 24/20

8 Goblet Rev. Lunges 53/35

**Rest 3 min then repeat one time**

**Score lowest rep total**

Each round is worth 30 reps

Cookies (BattleCry) (AMRAP – Reps)

AMRAP 5:

12 Pullups

10 Step ups 24/20

8 Alternating Rev. Lunges

**Rest 3 min then repeat one time**

**Score lowest rep total**

Each rounds is worth 30 reps

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Tue8/29/17

CrossFit BattleCry – Kettlebell Club


sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

KB front squats (10 sets of 3 reps)

DOUBLE BELL

HEAVY

Allow yourself 2 sets at a lighter weight . These do not count into scored your sets.
Rest 1 to 2 minutes between each set. We have 20 minutes to complete this skill.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

25 dbl kb push press (20/12)

25 cross body hanging knee raises

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 8/28/17

CrossFit BattleCry – Barbell Club


Announcement

week 7 of 14

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch Imitation Complex

3 sets at 50%BW or 50% of 1 RM

Whichever is less

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

Snatch from High Blocks (1@60,65,70,75,80%)

Full snatch from bar set on blocks at mid thigh

Good Mornings (3×12 with perfect form)

Keep your back flat and head nuetral throughout the movement. Do not lock out your knees. Keep a soft bend and hinge at the hips

Metcon (Weight)

3 Rounds Not For Time

Unbroken KB Complex

6 Swings + 6 Goblet Squats + 12 Walking Goblet lunges

Go as heavy as possible. Score your heaviest round

Mon 8/28/17

CrossFit BattleCry – CrossFit

Announcement

Thank you all for participating, volunteering and supporting our Fitness Under Fire event this past saturday. We had an awesome turn out and nothing but positive feedback. We love our community and we love our box. Thank you BattleCry

If you like craft beer and enjoyed the selection at the comp make sure to check out Bowigens.

www.bowigens.com

Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

Skill Work

Grab a PVC and Coach will breakdown how to properly cycle power snatch reps

Power Snatch (3 Cycled reps every 90 seconds for 9 min (7 times))

@60-65% of your 1RM Snatch. Practice good form and proper reset between reps.

Keep the same weight

Bowigens (Renegade) (Time)

For time:

100 dubs

50 KBS 70/53

40 T2B

30 Back squats (No racks) 115/75

20 S2OH

100 dubs

15 min cap

Bowigens (BattleCry) (Time)

For time:

200 Singles

30 Russian KBS 53/35

30 K2E

30 Goblet Sq

20 KB Clean and Press

200 Singles

15 min cap

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

Mon8/28/17

CrossFit BattleCry – Kettlebell Club

Announcement

ALL classes are suspended today in order to set up for our Fitness Under Fire Competition tommorrow! Feel free to come in a give us a hand!

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Stone 2 Shoulder (10 sets 1 rep)

heavy 1 rep. rest 2 minutes between ea. set.

La Gordita (Time)

5 rounds (20 min cap)

20 pull ups

20 dbl kb swings

100m run

RX+ weighted vest

Adductor & Lumbar stretch (No Measure)

30 sec all 4 limb rocking back an forth

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Sat8/26/17

CrossFit BattleCry – Kettlebell Club

Announcement

NO KETTLEBELL; IT’S COMPETITION DAY! Make sure to come out and support your boxmates as well as enjoy the event’s festivities. SEE YOU THERE!