Barbell 7/26/17

CrossFit BattleCry – Barbell Club


Announcement

Week 4 of 14 – Deload week

Destination Bay Street Barbell Bash

http://floridaweightliftingfederation.com/teamregistration/

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 min 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

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

Wed 7/26/17

CrossFit BattleCry – CrossFit

Announcement

BattleCry is now open on Sundays for open gym hours from 10 am – 2 pm. Members Only. No Guests

Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

Gymnastics

Renegades Athletes

Work on your HandStand Walks

Scale and work on Freestanding Handstand hold if you can’t walk your handstand.

BattleCry Athletes

You can choose to work on any progression of the Handstand walk or perform 3 sets of 10 reps dumbbell strict press with 2 bells simultaneously

HandStand Walks (Distance)

5 Minutes to establish max unbroken distance

Double DB Strict Press (3×10)

Press both Dumbbells simultaneously from a racked position to a fully locked out overhead position

Metcon

Choose one version of the wod

Alpha Dog (Renegades) (Time)

2RFT:

50 Dubs

40 Situps

30 American KBS 70/53

20 Thrusters 115/75

Rx+ 80/62, 135/95

16 min cap

Alpha Dog (BattleCry) (Time)

2RFT:

50 Singles

40 Situps

30 KB Deadlifts 53/35

20 Goblet Squat 53/35

Rx+50Dubs,70/53

16 min cap

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

Tue 7/25/17

CrossFit BattleCry – CrossFit


Announcement

BattleCry members get $10 off registration for Fitness Under Fire until Aug 1st. www.fitnessunderfire.com

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

Back Squat (5@70%-5@75%-3@80%-3@80%)

Renegade athletes follow the rep scheme and loads as prescribed

BattleCry athletes

can choose to perform 4×5@70-75%

*remember to adjust your sets and reps when entering your scores if you modify the work

Announcement

Choose one version of the wod. Keep the intention of the wod’s design in mind and modify it appropriately according to your personal goals.

15 Min EMOM (Renegade) (AMRAP – Reps)

15 Min EMOM

Min A – 5 Ring MU

Min B – 15 Wall Balls 20/16

Min C – 50M Shuttle Sprint

The objective here is to work your lactic threshold. In order to work it properly you must be done with the prescribed work within 30 seconds. If it is taking you longer then you are not working towards the targeted affect. Modifying appropriately ensures that you reap the benefits of this type of training.

Score 1pt for every minute you finish under 30 seconds. Take away 2pts for every minute you don’t.

Add up your pts and score them as reps

15 Min EMOM (BattleCry) (AMRAP – Reps)

15 Min EMOM

Min A- 5 Ring Rows + 5 HRPU

Min B- 15 Wall Balls 16/10

Min C- 50m Shuttle Sprint

Rx+ 5 Pullups

The objective here is to work your lactic threshold. In order to work it properly you must be done with the prescribed work within 30 seconds. If it is taking you longer then you are not working towards the targeted affect. Modifying appropriately ensures that you reap the benefits of this type of training.

Score 1pt for every minute you finish under 30 seconds. Take away 2pts for every minute you don’t.

Add up your pts and score them as reps

15 Min EMOM (BattleCry) (AMRAP – Reps)

15 Min EMOM

Min A- 5 Ring Rows + 5 HRPU

Min B- 15 Wall Balls 16/10

Min C- 50m Shuttle Sprint

Rx+ 5 Pullups

The objective here is to work your lactic threshold. In order to work it properly you must be done with the prescribed work within 30 seconds. If it is taking you longer then you are not working towards the targeted affect. Modifying appropriately ensures that you reap the benefits of this type of training.

Score 1pt for every minute you finish under 30 seconds. Take away 2pts for every minute you don’t.

Add up your pts and score them as reps

cool down 6 (No Measure)

Shoulder Smash

Passive Bridge Hip Stretch using wall ball underneath

Banded shoulder stretches

Tue7/25/17

CrossFit BattleCry – Kettlebell Club


Announcement

BattleCry is now open on Sundays from 10 am – 2 pm for open gym. All members are welcome. No Guests.

Warm-up

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

Skill Work

15 min dub work (AMRAP – Reps)

15 min double under work

Metcon (Weight)

10×10 dbl kb swings

10 sets of 10 reps heavy dbl kb swings w/ no build

Metcon (Weight)

3X5 double snatch

3 sets of 5 reps

NO BUILD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 back rack dbl kb lunges

10 burpees

10 db kb cleans

Cool Down

6x lunge and reach

seated forward fold

3x 8 sec decompression hang

Barbell 7/24/17

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

Week 4 of 14 – Deload week

Destination Bay Street Barbell Bash

http://floridaweightliftingfederation.com/teamregistration/

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 min 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

Mon 7/24/17

CrossFit BattleCry – CrossFit


BattleCry shirts, headbands and wrist wraps can be ordered at the front desk or via email. If you see a design that you like and can’t find your size or simply want a custom piece just contact us at info@crossfitbattlecry.com

Announcement

BattleCry Members get $10 off registration for Fitness Under Fire until Aug 1st

PVC Warmup (No Measure)

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

10 Reps of Each

3 Position Snatch Every 90 Secondsx7 (7×1 Building)

Perform a 3 Position Snatch Complex every 90 seconds for 7 rounds.

High Hang+Top of Knee+Floor

All Full Squat

Modify to Power Snatch with no Squat if desired
2 people can share a bar and go right after each other then wait for the beep to go again.

Metcon

Choose one version of the WOD. Each version has it’s own Rx and Rx+

ACF (Renegade) (AMRAP – Rounds and Reps)

14 min Ascending ladder for reps:

Pwr clean

Front squat 155/105

Strict HSPU

-20 UB Dubs following each set-

–Dubs ARE NOT scored–

Rx+ 185/135 & 30 UB Dubs

ACF (BattleCry) (AMRAP – Rounds and Reps)

14 min Ascending ladder for reps:

Hang pwr clean

Front squat

S2OH

75/55

-40 singles following each set-

Rx+ 115/85 + 20Dubs

Foam Roll Cool Down (No Measure)

Grab a foam roller and roll out for 3-5 minutes. Coach will guide you if needed.

Mon7/24/17

CrossFit BattleCry – Kettlebell Club


BattleCry shirts, headbands and wrist wraps can be ordered at the front desk or via email. If you see a design that you like and can’t find your size or simply want a custom piece just contact us at info@crossfitbattlecry.com

Announcement

BattleCry members get $10 off registration for Fitness Under Fire unti Aug 1st. Go to www.fitnessunderfire.com

Warm-up

3X 10 sec decompression hang

weighted arm circles bent and overhead (10 in/10 out)

20 pvc overhead squats

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

8 sets of 3 reps

DBL KB front squats w/ 10 second hold at the bottom

KB Strict press (Weight)

5 sets of 5 reps

double kettlebell strict press with 3 second hold at the top

Spanky (Time)

1 round w/ 10 min cap

45 pull ups

20 calorie row

120 swings

Cool Down

1 minute wall decompression

peanut angels

kb psoas smash 1 min each side

saturday 7/22/17

CrossFit BattleCry – CrossFit

Skill Work

Metcon (Weight)

3×10 Heavy Goblet Squats + 30 situps

Metcon (AMRAP – Rounds)

5min AMRAPS 3min rest in between

5 Pullups + 20 Dubs

rest

10KB Swing 53/36 + 8 ALT Air Lunges

rest

10 Box Jumps 24/20 + 50m Sprint

RX+ 70/44, 30/24

Add all your rounds finished as your score

Sat7/22/17

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

Warm-up

Skill Work

Stone 2 Shoulder (10 sets of 3 reps)

build

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Weight)

10 sets of 10 dbl kb clean into back squats

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Fri7/21/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 pvc overhead squats

5 point band stretch

6x lunge and reach

3x 5 sec each arm arm bar stretch

Singkle KB OH Lunges (Weight)

50 reps (1,1) walking lunges with kb in overhead position.

Break up in sets as needed. Log that in notes.

Metcon (No Measure)

10 sets of 10 reps Jumping air squats

Cool Down

Leg and forearm smash

lat and spine rollout

Glute smash w/lacrosse ball

Metcon (Weight)

400m Farmer’s Carry