Sat 10/21

CrossFit BattleCry – CrossFit

Metcon (Time)

Team Double Angie with a Twist

Run 200 meters first 2 to come in are partners and so on

100 pull ups split in half

Run 200 meters

100 push ups as an individual

Run 200 meters first 2 in are now partners and so on

100 sit ups split in half

Run 200 meters

100 air squats as individual

Repeat

Sat10/21/17

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)

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

Metcon (Time)

8 RFT

2 rope climbs

20 kettlebell swings

200m run

RX 24kg/16kg + rope climb

RX+ 28kg/20kg + legless

Cool Down

Leg and foot rolls

Spinal rock

Reverse pigeon pose

Wide leg wall decompression

Barbell 10/20/17

CrossFit BattleCry – Barbell Club


OHS Warmup (No Measure)

2 Rounds

8 PVC PASS THRU

5 Scapular Pushups

5 Plank to Downward dog

External Rotation, Active shoulders and Squat Therapy

Split Jerk (5×2 building)

Split Squats (4×8 on each side. Build if possible)

Locito (Time)

7 rounds for time

12 hang clean + s2o

10 front squats

100 m run

Rx 75/45

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

10/20/17

CrossFit BattleCry – CrossFit


wake up warm up (No Measure)

4x

10 high knees

10 push ups

10 yogi squats

10 cross plank knee to elbow

1 mile run (Time)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Elizabeth (Battlecry) (Time)

21-15-9

Clean, 95/65

Box dips

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

Thu10/19/17

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

400m Run (Time)

Max Effort 400m Run

400 (4 Rounds for weight)

100 swings

100 cleans

100 push press

100 air squats (count half of your body weight as scored weight for this skill)
This is scored for weight per movement. This is not to be repeated 4x.

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 minute seated forward fold

10/19/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Pull-ups (5 sets of max reps)

Gummy Bears (Renegade) (Time)

For time:

3 rounds-

7 thrusters 135/95

14 Burpee over bar

*Then complete 50 WB + 200m run

Gummy Bears (Battlecry) (Time)

For time:

3 rounds-

7 single db thrusters 50/30

14 pushups

*Then complete 50 WB + 200m run

Barbell 10/11/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Clean (3×2@85%)

Stability Band Barbell Press (5×5 building)

Using bands hang plates or kb from barbell collars and press

Metcon (Weight)

1 Round Not For Time

100 Back Squats

100 Ring Rows (elevated feet if possible)

100 Ring Dips (modify if needed)

make note of weight, rep scheme, etc…

10/18/17

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

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Kettlebell DT (BattleCry) (Time)

5 Rounds for time:

12 Kb Swings 80/53

9 Kb Cleans (each on both sides)

6 Push Press (each on both sides)

Hold it (AMRAP – Reps)

10 min Hollow Hold

5 Burpee Penalty every time you break the hold.

score is 100 minus however many burpees you had to perform. If the time cap cuts you off count the ones you didn’t do but were supposed to do.

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Tue10/17/17

CrossFit BattleCry – Kettlebell Club

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

5 Minutes Jump Rope (No Measure)

Metcon (Weight)

5x 50m overhead carry each arm

Complete 5 snatches at every 25 meters.

Metcon (AMRAP – Rounds and Reps)

5 rounds NFT

100 double unders

50 Russians swings

Cool Down

Shoulder Wall rotation

banded shoulder stretch

kettlebell or slam ball shoulder smash

couch stretch

wall decompression