Barbell 8/4/17

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

Dumbell Bench Press (4×15 )

Bent Over Row (3×8)

Metcon (Weight)

Not For Time

3 rounds

15 DB Bent over Shoulder Flys

15 Ring Dips

then

30 UB Pulley MU

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Fri 8/4/17

CrossFit BattleCry – CrossFit


Announcement

We will be working on some projects around the box this weekend starting at 2pm on Saturday. Anyone who is willing to help will be greatly appreciated. We will be building a kids room, a front counter, kitchen counter, dumbbell rack and some other things.

Contact Coach Ricky for more info @ 321 304 7283

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@85%)

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

The AK (Renegade) (AMRAP – Rounds and Reps)

12 min AMRAP

4 pull ups

3 C2B

2 BMU

1 Strict HSPU

The AK (BattleCry) (AMRAP – Rounds and Reps)

12 min amrap

10 ring rows

10 HRPU

10 push press 75/55

Rx+ 10 Jumping Pullups, 10 Pike Pushups, 95/75

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Fri8/4/17

CrossFit BattleCry – Kettlebell Club

Announcement

We will be working on some projects around the box this weekend starting at 2pm on Saturday. Anyone who is willing to help will be greatly appreciated. We will be building a kids room, a front counter, kitchen counter, dumbbell rack and some other things.

Contact Coach Ricky for more info @ 321 304 7283

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 weighted 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 (AMRAP – Reps)

Starting with 1 rep of each skill, then add 1 more every round until failure.

DOUBLE KB

swing

clean

front squat

push press

Failure is reached when you can no longer complete the sequence unbroken. Rest is allowed only in a racked position. Log weight used. There is NO BUILD and no decrease. Keep count of your reps.

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