Sat9/30/17

CrossFit BattleCry – Kettlebell Club

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Rick (AMRAP – Reps)

800 meter run

Max Unbroken Kettlebell Snatches

800 meter run

Max Unbroken Kettlebell Cleans

Cool Down

Wall decompression

Standing IT band stretch

Calf, ankle, and knee smash

Golf ball hand smash

Sat 9/30/17

CrossFit BattleCry – CrossFit

Get Right Warm Up (No Measure)

Coach will take you through the warm up

10 reps of each:

Arm Circles

Torso Rotation

Air Squats

Pushups

Running High Knees (in place)

Jumping Jacks

200m Suitcase carry

Blame Rosalind Richardson (Time)

2 person Partner wod

5 rounds for time

40 deadlifts 155/115

40 Goblet squats 53/35

40 Pullups

100 Dubs(or 200 singles)

Fri9/29/17

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)

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

200m jog (No Measure)

light to moderate jog for 200m

The Joker (Time)

60 Russian swings

50 sit ups

40 goblet lunges

30 Kettlebell snatches

20 weighted push ups (15lbs/10lbs)

30 Kettlebell snatches

40 goblet lunges

50 sit ups

60 Russian swings

RX 24kg/16kg

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

plank with calf stretch

Thread the needle (any variation)

barbell 9/29/17

CrossFit BattleCry – Barbell Club


Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

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

Barbell Meet Prep e2mom (e2mom)

12 min e2mom Snatch building then 10 min rest and another 12 min e2mom C&J

Meet standards apply

Score total load of both lifts. Make note of each individual lift

Partner Smash Shoulder/Back/Legs (No Measure)

Grab a partner and Smash your shoulder, back and legs. Use a slam ball, a roller or whatever else suits the purpose.

Wod For Puerto Rico 9/29/17

CrossFit BattleCry – CrossFit

Announcement

Many of you are aware of the devastation that occurred recently on the island of Puerto Rico during Hurricane Maria. Lives were lost, homes were damaged and property was lost. Some of us here at BattleCry have friends and family still trying to overcome this unfortunate event. Today we dedicate this wod to those people and we appreciate absolutely anything that you can give to help them recover. 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

Arroz con dulce – 2 person team wod (AMRAP – Rounds and Reps)

30 Min Amrap

18 H. Pwr Snatch 75/45

15 WallBalls 20/14

66 HRPU

30 Split Jumps

Thu9/28/17

CrossFit BattleCry – Kettlebell Club


Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

Warm-up (No Measure)

2x

200m run

10 jump squats

10 push ups

KBC Heavy swings (Weight)

10×10 Heavy swings

Cool Down

200m walk

4x 20 sec wide lunge

Spinal And shoulder roll out

Wall decompression

Trin (Time)

100

Jump Rope Singles

Kettlebell Cleans

24 in. Box Step Ups

thur 9/28/17

CrossFit BattleCry – CrossFit


Deadlift Warmup (No Measure)

10 Minutes Warm Up

2-3 Rounds

5 Good Mornings

5 Goblet Squats

10 KB Swings

Use a light weight for 1 practice round

then a medium weight

for 2-3 rounds

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Progreso Lento – Renegade (Time)

Every 3 min for 15 min:

100m sprint

10 burpee box jump over 24/20

15 Russian KBS 70/50

Score all times added together

Progreso Lento – BattleCry (Time)

Every 3 min for 15 min:

10 alt lunges (1,1 count)

10 burpees

15 Russian KBS 53/35

Score all times added together

cool down 4 (No Measure)

Standing torso rotations

Up and down arm swings

Knee rotations

Forward fold to reaching across L to R and R to L

Walk out into cobra

Childs Pose

Prone torso rotation on both sides

Supine torso rotation on both sides

Spinal rock

Barbell 9/27/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Clean and Jerk (Find today’s max)

Deadlift (5×3 building)

wed 9/27/17

CrossFit BattleCry – CrossFit


wake up warm up (No Measure)

4x

10 high knees

10 push ups

10 yogi squats

10 cross plank knee to elbow

3 min amrap HSPU (AMRAP – Reps)

modify to pike pushups or regular if needed

Ridim – Renegade (Time)

3RFT: 0:60/0:30

15 C2B

20 Front squats 115/75

50 dubs

Ridim – BattleCry (Time)

3RFT: 0:60/0:30

15 Pullups

20 Gob Sq 53/35

50 ub singles

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Tue9/26/17

CrossFit BattleCry – Kettlebell Club


Squat sequence warm up (No Measure)

2x

6 side lunges

6 sumo squat

Standing IT band stretch

20 high knees

200m run

Metcon (Weight)

4 rounds

400m Farmer’s carry

800m run

2x24kg/2x20kg

Cool Down

6x cat cow

spinal twist

golfball hand smash

SMASH AND ROLLOUT EVERYTHING