Mon10/16/17

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

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

KB front squats (5 sets of 5 reps)

DOUBLE BELL

HEAVY

Allow yourself 2 sets at a lighter weight . These do not count into scored your sets.

DBL KB floor press (5 sets of 5 reps )

Building sets

1 mile run (Time)

Cool Down

Standing IT band stretch each side

Foam roll shoulders, lats, lumbar

Couch stretch

Smash quads, knees, lower legs, ankles

Barbell 10/16/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Snatch (3×2 @85%)

KB Strict press (Weight)

5 sets of 5 reps

double kettlebell strict press with 3 second hold at the top

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon (Time)

3 rft

20 pullups

40 pushups

60 air squats

10/16/17

CrossFit BattleCry – CrossFit


BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
18 min cap

We must cap to move on with class.

Coffee Break (Renegade) (AMRAP – Reps)

Amrap 14:

1 DL 275/175

5 HSPU

10 Box jump over 24/20

15 Air squats

**DL increases 1 rep with each set**

***ONLY DL reps will count for score***

Coffee Break (Battlecry) (AMRAP – Reps)

Amrap 14:

1 DL 185/135

5 pike pushup

10 Box step ups 24/20

15 Air squats

**DL increases 1 rep with each set**

***ONLY DL reps will count for score***

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