Fri9/22/17

CrossFit BattleCry – Kettlebell Club

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

Warm-up (No Measure)

2x

200m run

10 jumping lunges

10 pull ups

Warm-up (No Measure)

5×10 moderate power swings

Grip Grit (AMRAP – Rounds)

20 minutes AMRAP

200 meter row

2 rope climbs

20 snatches

Cool Down

200m walk

3x 8 sec decompression hang

Med ball smash

barbell 9/22/17

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

10 Min Snatch EMOM (1-1-1-1-1-1-1-1-1-1)

Start at 50% and build each minute. 1 Full snatch. Score your heaviest lift.

10 Minute C&J EMOM (1-1-1-1-1-1-1-1-1-1)

Start at 50% and build. Score your heaviest lift

La Cosa Nostra (Time)

100 R. KB Swings 70/53

50 Pullups

100 Dubs

50 Pushups

100 Alt. Lunges

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.

Fri 9/22/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Clean (20 minutes to set 1RM)

Silly Rabbit Renegade (AMRAP – Rounds and Reps)

AMRAP 15:

• 5 Strict HSPU

• 10 Pistols

• 15 C2B

Silly Rabbit BattleCry (AMRAP – Rounds and Reps)

AMRAP 15:

• 5 HRPU

• 10 KB RDL 53/35

• 15 KB High Pulls

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