Barbell 8/2/17

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

Snatch (5×1@85% )

Snatch Push Press (3×5)

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

Metcon (Weight)

Not For Time

3 rounds

8 Stone Deadlifts

15 GHD situps

2 min row

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Wed 8/2/17

CrossFit BattleCry – CrossFit


Announcement

Help us promote our in house event. Please share the link with your friends on social media

www.fitnessunderfire.com

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

Gymnastics

Renegades Athletes

Work on your HandStand Walks

Scale and work on Freestanding Handstand hold if you can’t walk your handstand.

BattleCry Athletes

You can choose to work on any progression of the Handstand walk or perform 3 sets of 10 reps dumbbell strict press with 2 bells simultaneously

HandStand Walks (Distance)

5 Minutes to establish max unbroken distance

Double DB Strict Press (3×10)

Press both Dumbbells simultaneously from a racked position to a fully locked out overhead position

Metcon

Choose one version of the wod

Shutterbug (Renegade) (AMRAP – Rounds and Reps)

14 min amrap

10 Power cleans

30 UB Dubs

10 S2OH

30 UB dubs

Rx 155/105

Rx+185/135

Shutterbug (BattleCry) (AMRAP – Rounds and Reps)

14 min AMRAP

10 Single KB Cleans 53/35

100 Singles

10 KB S2O 53/35

100 Singles

Rx+70/53, 50 dubs

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