tue 9/26/17

CrossFit BattleCry – CrossFit


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

Back Squat (10-10-10 build with every set)

Skid – Renegade (Time)

For time:

400m run

25 S2OH 115/75

50 Hollow Rocks

25 S2OH

400m run

Skid – BattleCry (Time)

For time:

200m run

25 KB P Press 53/35

50 Hanging Knee Raise

25 KB P Press 53/35

200m run

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Mon9/25/17

CrossFit BattleCry – Kettlebell Club

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Metcon (Weight)

40 total reps

20/20 (alternate each rep, left to right)

swing squat into

single bell swing into

snatch into

thruster into

overhead lunge

into kneeling windmill

Metcon (AMRAP – Reps)

8 min

100 swings

then max effort weighted lunges

24kg/16kg

Keep score of lunges and add total to 100 swings for your final score.

barbell 9/25/17

CrossFit BattleCry – Barbell Club


Snatch Imitation Complex

3 sets at 50%BW or 50% of 1 RM

Whichever is less

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch (Build to today’s max)

Snatch Push Press (5×3 building)

Front Squat (5-4-3-2-1-1)

9/25/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Dumbell Snatch Press Squat Complex (Weight)

Grab a Db. Perform 3 Snatches + 3 Presses + 3 Front Squats

Repeat on other side
10 Minutes to build to a max

Cha Cha Cha Renegade (AMRAP – Rounds and Reps)

AMRAP 15:

21/15/9

DL 225/155

T2B

*THEN*

ME Wall balls 20/14

**Score complete rounds from amrap and reps from ub wallballs

Cha Cha Cha BattleCry (AMRAP – Rounds and Reps)

AMRAP 15:

21/15/9

DL 155/95

Sit ups

*THEN*

ME Wall balls 16/10

**Score complete rounds from the amrap and reps from the Ub wallballs**

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Sat 9/23/17

CrossFit BattleCry – CrossFit

Warm-up

Spartan 3 Person Team WOD (Time)

2 rounds for time

Run 400 M (together)

90 Alternating Lunges

Run 400 M (together)

90 Air Squats

Run 400 M (together)

90 GTO 95/65

Run 400 M (together)

90 Pushups

Break up all movements evenly 30/30/30

PVC Warmup (No Measure)

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

10 Reps of Each

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

Thu9/21/17

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

Natalia (Time)

50 swings

400m run

25 swings

200m run

15 swings

100m run

7 swings

Cool Down

200m walk

4x 20 sec wide lunge

Spinal And shoulder roll out

Wall decompression

thur 9/21/17

CrossFit BattleCry – CrossFit


Run warm up (No Measure)

20 heel taps

20 high knees

20 sec standing IT band stretch each side

20 sec sumo squat hold

10 squat jumps

20 cross high knee w/torso rotation

Max Rope Climbs in 3 minutes (AMRAP – Reps)

modify to rope rows if needed

Max Pushups in 3 minutes (AMRAP – Reps)

Agouti Renegade (Time)

3 rounds:

100m sprint

5 G2OH 155/105

10 box jumps 24/20

5 G2OH

100m sprint

**Rest 2 min after each set**

**Score SLOWEST round

Agouti BattleCry (Time)

3 rounds:

20 Air Squats

5 Db G2OH 50/30

10 box jumps 24/20

5 Db G2OH

20 Air Squats

**Rest 2 min after each set**

**Score SLOWEST round

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side