mon 8/7/17

CrossFit BattleCry – CrossFit


Announcement

Please excuse our appearance. We are renovating the box to provide you with a better space. If you have anything in the lockers please empty it out by the end of the week.

Thank you.

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

Tia (Renegade) (Time)

3 RFT

25 Power Cleans 135/95

25 Box Jumps 24/20″

Work is to be completed working 1 minute On and Off for 30 seconds.

Record your time without accounting for the 30 second breaks.

The clock will display the round with the far left digit. If you are in round 5 and finish 36 seconds in your time is 4:36

Tia (BattleCry) (Time)

3 RFT

25 KB Cleans

25 Goblet Squats

53/35

Work is to be completed working 1 minute On and Off for 30 seconds.

Record your time without accounting for the 30 second breaks.

The clock will display the round with the far left digit. If you are in round 5 and finish 36 seconds in your time is 4:36

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Barbell 7/31/17

CrossFit BattleCry – Barbell Club


Announcement

Week 6 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 (1@80%, 1@85%, 1@90% )

Complete a total of 3 reps performed one at a time. Warm up as desired.

Stability Band Barbell Press (3×5)

Using bands hang plates or kb from barbell collars and press

Back Squat (3-3-3@ 80-90%)

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

Mon8/7/17

CrossFit BattleCry – Kettlebell Club


Warm-up

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

Skill Work

Strict Pull ups (2 Rounds for reps)

2 sets of 5 strict pull ups.

Scaled = 10 strict broken up

RX = unbroken reps for each set

RX+ = unbroken weighted (10lbs or +) strict pull ups each set

5 minutes max unbroken Kettlebell Cleans (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell cleans as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg

1-Mile Run (Time)

Max Effort 1-Mile 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