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