Tue 8/1/17

CrossFit BattleCry – CrossFit

Announcement

This is the link for volunteers to register for Fitness Under Fire

https://www.boxtribetracker.com/2104/reg/


Squat warm up (No Measure)

1 min. ea. calf wall stretch

1 min. low wall sit

10 sumo squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

Back Squat (5@70% 5@75% 3@80% 3@85%)

If for some reason the back squat is not right for you perform 4 sets of 5 reps of goblet squat, Kb or dumbbell front squat. You can also do 4 sets of 20 air squats

Chonga with Sharpie Lip Liner (Renegade) (Time)

For time:

400m run

50 Air squats

40 American KBS 70/53

30 Box jumps 30/24

400m run

Chonga with Sharpie Lip Liner (BattleCry) (Time)

For time:

200m run

30 Air squats

30 Russian KBS 53/35

30 Box jumps 24/20

200m run

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

Tue8/1/17

CrossFit BattleCry – Kettlebell Club

Announcement

BattleCry is now open on Sundays from 10 am – 2 pm for open gym. All members are welcome. No Guests.


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

5 Minutes Jump Rope (No Measure)

dubs are optional

Skill Work

Metcon (Weight)

10×10 dbl kb swings

10 sets of 10 reps of light to moderate kb swings w/ no build

Metcon (Weight)

3X5 double heavy push press

3 sets of 5 reps

NO BUILD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

50m dbl oh carry

10 db kb cleans

Cool Down

6x lunge and reach

shoulder stretch or 10x slow pvc pass thru

Slow Hanging cross knees

3x 8 sec decompression hang