Barbell 10/04/17

CrossFit BattleCry – Barbell Club

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

Tempo Front Squat (1 Rep @50,55,60,65,70)

3 seconds descending into the bottom of a squat then stand up as fast as possible

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



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

wed 10/04/17

CrossFit BattleCry – CrossFit

OHS Warmup (No Measure)

2 Rounds


5 Scapular Pushups

5 Plank to Downward dog

External Rotation, Active shoulders and Squat Therapy

Max Situps in 5 Minutes (AMRAP – Reps)

Perform as many situps as possible in 5 minutes. Keep your chin to the ceiling and chest up

The Wild Renegade (AMRAP – Reps)

21 min emom amrap

Min A – Rope Climbs

Min B – Box Jumps

Min C – Wipers

The Wild BattleCry (AMRAP – Reps)

21 min emom amrap

Min A – Jumping Rope Pullups

Min B – Step Ups

Min C- Wipers

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side