Mon 10/2/17

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

Stone 2 Shoulder (10 building sets of 3 reps)

Metcon (Time)

5RFT

40 swings

20 push press (10/10)

200m run
24kg/16kg

mon 10/2/17

CrossFit BattleCry – CrossFit


Solidify Warm Up (No Measure)

300 M Jog

10 Hand Walk outs

20 Pushups

30 Air Squats

40 Hollow Rocks

50 Plank Taps

Max UB DB Snatches in 3 Min (Max UB Db Snatches in 3 min)

You can only switch hands at the 90 sec mark. If your first side fails before 90 seconds wait until the 90 second mark to start with the other hand.

Score your total reps plus the weight of your dumbbell x 2

Kakamoo Renegade (Time)

10RFT:

3 Pwr cleans

2 Front squat

1 S2OH 155/105

Kakamoo BattleCry (Time)

10RFT:

3 KB cleans

2 kb Front squat

1 S2OH 70/53

Use one KB

Switch hands as needed

cool down 6 (No Measure)

Shoulder Smash

Passive Bridge Hip Stretch using wall ball underneath

Banded shoulder stretches

Barbell 10/2/17

CrossFit BattleCry – Barbell Club



BattleCry shirts, head bands and wrist wraps are available at the front counter. If you don’t see your size or simply want a custom design contact info@crossfitbattlecry.com to place your order

Announcement

Deload

PVC Warmup (No Measure)

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

10 Reps of Each

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

Club Swing + Club Clean & Swipe + Clean & Shield Cast on each hand

30 sec Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch Balance (One rep at each of these percentages -50,55,60,65)

Focus on driving yourself under the bar as fast as possible into the deepest squat you can manage.

Overhead Squat (3×10 @50-60% of snatch 1RM)

Single Arm KB Swing Drill (3 reps at Medium To Heavy Weight)

T= Two Hand

L= Left Hand

R= Right Hand

Perform

2T+2L+2T+2R+2T

Count this as 1 rep

Metcon (Weight)

Not For Time

3 Rounds

500 M Row

25x Bench Press@50-60% 1 RM

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