Fri9/15/17

CrossFit BattleCry – Kettlebell Club

Adductor & Lumbar stretch (No Measure)

30 sec all 4 limb rocking back an forth

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Warm-up (No Measure)

10 jump squats

10 lunge and twist

10 light weight straight leg swings

DBL KB Deadlift

Sumo stance bells in

KB squat snatch (8 sets of 5 reps each side)

Using typical kettlebell snatch technique, add a speedy dip under the bell to catch in a squat position.

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Calories)

Assault bike

2 minute max calorie

Cool Down

Standing IT band stretch

pigeon pose

Spinal twist

Rocking baby

Wall decompression

barbell 9//17

CrossFit BattleCry – Barbell Club


Announcement

week 10 of 14

PVC Warmup (No Measure)

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

10 Reps of Each

Clean Imitation Complex

3 sets @ 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

High-Hang Clean (1@60,65,70,75,80,85%)

Split Jerk (1@60,65,70,75,80,85%)

Push Press (3×6 with perfect form)

Keep your feet on the ground

Metcon (AMRAP – Reps)

3 Rounds Not For Time

25 Box Jumps 24/20

20 Dips

10 Deadlifts @60%

fri 9/15/17

CrossFit BattleCry – CrossFit


Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

1 mile run (Time)

For Time

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
switch to 3-6-9 or 2-4-6 if you have to to go as long as possible

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