Thu6/22/17

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Metcon (Weight)

4×4

Bottoms up snatch and press
Keep this movement LIGHT. Move with focus and control NOT SPEED.

Turkish Get Up sequence (Weight)

16x (8/8)

Turkish get up into

2 Cleans

2 Snatches into

Get down

(this is one rep)

Cool Down

200m walk

3×8 sec decompression hang

Shoulder opener on bench or box

3/3 lunge and reach

062217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Muscle cleans

10 Push press

200m run

Metcon

Pizza Cone (Time)

40 Calorie Air dyne

Then:

4 Rounds for time

20 Power cleans

15 Burpees

5 Wall Walks

Rx 135/95

Rx+ 155/110

25 minute cap

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch

062117

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

30 Lunges

15 T2B

Metcon

Bogart (AMRAP – Rounds and Reps)

E2MOM for 16 minutes:

13 C2B Pull ups

13 Front Squats

13 Kb Swings

Rx 135/95 70/53

Rx+ 155/110 80/62

Skill Work

1 mile run (Time)

Cool Down

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

barbell 6/21/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 3 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand

1 min Barbell Ankle Stretch

6 alternating side lunge stretch

Clean and Jerk (build to 1×1@95%)

Culo Cagao (Time)

For TIme

100 Dubs

50 HSPU

25 Muscle Ups

062017

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

500m row

then

4 rounds

10 Jump squats

10 Pull ups

10 Push ups

10 Hang snatch

Skill Work

Weighted Pull-ups (5×2)

Metcon

Who the F is Reggie (Time)

21-15-9

Hang Squat Snatch

Burpee Over Bar

Rx 115/80

Rx+ 135/95

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Tue6/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Skill evaluation & review (No Measure)

All skills will be reviewed and evaluated to ensure integrity of the movement throughout the workout.
We will be working on Double under skill for 15 minutes.

Metcon

Metcon (AMRAP – Reps)

4 rounds (4 minutes each round)

30 dubs

25 swings

10 snatches

5 box jumps

You have 4 minutes to complete each round. No matter where you are in the round you must start from the beginning of the next round at the beep of the clock. Count all your reps as this is your score.

RX= dubs+24kg+24in/dubs+20kg+20in

RX+=dubs+28 or greater kg+30in

Cool Down

200m walk w/ shoulder rolls & arm circles

calf and soleus stretch

2 min wall decompression

Mon6/19/17

CrossFit BattleCry – Kettlebell Club

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

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

KBC Heavy swings (Weight)

10×10 Heavy swings

800m Farmer’s Carry (Weight)

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

Cool Down

061917

CrossFit BattleCry – CrossFit

Announcement

For those competing this weekend in the Bacon beatdown, Remember to take it easy this week and dont be afraid of modifying the WODs

Warm-up

Warm-up (No Measure)

400m run

5 Burpees

5 Hand walk outs

Skill Work

Thruster (5×5 Build to heavy)

Metcon

Snap! Crackle! Pop! (AMRAP – Rounds and Reps)

20 min AMRAP

5 Wall Balls

25 DU

50m Run

Rx 20/16

Rx+ 30/20

Cool Down

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

barbell 6/19/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 3 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

Announcement (No Measure)

Week 3 of 4

This is a short meso cycle leading up to the Pralium on July 1st and 2nd for those competing.

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand

1 min Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch (build to 1×1@95%)

Metcon (Weight)

3 rounds not for time

20 heavy single arm kb swings on each arm

30 Calorie Air Dyne

THEN

ME Plank

ME Hollow Hold

Snatch Balance (Build to a 1 rep max)

Sat

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

1 mile run (Time)

Metcon

Trin (Time)

100

Jump Rope Singles

Kettlebell Cleans

24 in. Box Step Ups

Cool Down

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3