Barbell 8/11/17

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

Dumbell Bench Press (5×10)

Bent Over Row (5×6)

Metcon (Weight)

Not For Time

3 rounds

15 DB Bent over Shoulder Flys

15 Ring Dips

then

15 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

frid 8/11/17

CrossFit BattleCry – CrossFit

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Front Squat (5-5-5-3-3 Building)

chocalo (Renegade) (AMRAP – Rounds and Reps)

12 min amrap:

7 Ring Muscle Up

14 Alt DB snatch 70/50

21 UB dubs

chocalo (BattleCry) (AMRAP – Rounds and Reps)

AMRAP 12:

14 Pullups

14 Alt DB snatch 50/30

42 UB singles

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

Fri8/11/17

CrossFit BattleCry – Kettlebell Club

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)

Warm-up

Arm Bar stretch warm up (No Measure)

3×3 20 second hold arm bar stretch

(each arm)

Metcon

5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell snatches 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

Metcon (Weight)

400m heavy farmer’s carry

Cool Down

forearm smash

rollout lats, traps, spine

banded shoulder stretches