Tue 8/8/17

CrossFit BattleCry – CrossFit


Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Announcement

Competitions are a great opportunity to push yourself and keep yourself accountable. Its not necessarily about the competition itself. Its about having something to train for and a reason to stay consistent. You will be surprised what you are capable of. Don’t shy away from this great feeling. We promise it’ll be worth your time and effort.

Back Squat (5/5/5/3/3 Build)

Whole Milk (Renegade) (Time)

2RFT:

50 dubs

40 KBS 50/35 (American swings)

30 Thrusters 45/35

20 T2B

10 Strict HSPU

Whole Milk (BattleCry) (Time)

2RFT:

50 singles

40 KBS 50/35 (Russian swings)

30 KB Thrusters

20 Knee Raises

10 HRPU

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

Tue8/8/17

CrossFit BattleCry – Kettlebell Club

Warm-up


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

Skill Work

Max Dubs in 2 Min (AMRAP – Reps)

Complete as many double unders in 2 min

Metcon

Metcon (Weight)

12 min emom

10 heavy swings

10 goblet squats

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side