Fri9/1/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

DBL KB Deadlift (10 sets of 8)

Sumo stance bells in

Metcon (Time)

3 RFT (18min cap)

200m run

100m overhead carry (1 kb)

50 kb swings

RX 24kg/16kg

Cool Down

Shoulder&chest opener (use bench) 30sec hold

Shoulder&hip stretch 40 sec hold

Trunk decompression on wall 2 min hold

barbell 9/1/17

CrossFit BattleCry – Barbell Club


BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Snatch (1@70,75,80,85%)

Clean and Jerk (1@70,75,80,85%)

Back Squat (3×10 building)

DB/KB Row (3×12 on each side)

fri 9/1/17

CrossFit BattleCry – CrossFit


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
10 minutes time cap

Bench Press (5×8 building)

Bent Over Row (5×8 Building)

Sepia (Renegade) (Time)

4RFT:

4 Pwr clean185/125

6 MU

10 T2B

18 min time cap

Sepia (BattleCry) (Time)

5RFT:

4 Hang Pwr clean 115/85

6 Pullups

10 Situps

18 min time cap

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