barbell 9/22/17

CrossFit BattleCry – Barbell Club

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

10 Min Snatch EMOM (1-1-1-1-1-1-1-1-1-1)

Start at 50% and build each minute. 1 Full snatch. Score your heaviest lift.

10 Minute C&J EMOM (1-1-1-1-1-1-1-1-1-1)

Start at 50% and build. Score your heaviest lift

La Cosa Nostra (Time)

100 R. KB Swings 70/53

50 Pullups

100 Dubs

50 Pushups

100 Alt. Lunges

Partner Smash Shoulder/Back/Legs (No Measure)

Grab a partner and Smash your shoulder, back and legs. Use a slam ball, a roller or whatever else suits the purpose.

Fri 9/22/17

CrossFit BattleCry – CrossFit

PVC Warmup (No Measure)

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

10 Reps of Each

Clean (20 minutes to set 1RM)

Silly Rabbit Renegade (AMRAP – Rounds and Reps)

AMRAP 15:

• 5 Strict HSPU

• 10 Pistols

• 15 C2B

Silly Rabbit BattleCry (AMRAP – Rounds and Reps)

AMRAP 15:

• 5 HRPU

• 10 KB RDL 53/35

• 15 KB High Pulls

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

Thu9/21/17

CrossFit BattleCry – Kettlebell Club

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

Warm-up (No Measure)

2x

200m run

10 jump squats

10 push ups

KBC Heavy swings (Weight)

10×10 Heavy swings

Natalia (Time)

50 swings

400m run

25 swings

200m run

15 swings

100m run

7 swings

Cool Down

200m walk

4x 20 sec wide lunge

Spinal And shoulder roll out

Wall decompression

thur 9/21/17

CrossFit BattleCry – CrossFit


Run warm up (No Measure)

20 heel taps

20 high knees

20 sec standing IT band stretch each side

20 sec sumo squat hold

10 squat jumps

20 cross high knee w/torso rotation

Max Rope Climbs in 3 minutes (AMRAP – Reps)

modify to rope rows if needed

Max Pushups in 3 minutes (AMRAP – Reps)

Agouti Renegade (Time)

3 rounds:

100m sprint

5 G2OH 155/105

10 box jumps 24/20

5 G2OH

100m sprint

**Rest 2 min after each set**

**Score SLOWEST round

Agouti BattleCry (Time)

3 rounds:

20 Air Squats

5 Db G2OH 50/30

10 box jumps 24/20

5 Db G2OH

20 Air Squats

**Rest 2 min after each set**

**Score SLOWEST round

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Barbell 9/20/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Clean and Jerk (Find today’s max)

Deadlift (5×3 building)

Frenzy (Time)

3 rounds for time

25 pullups

25 pushups

100 m walking lunges

wed 9/20/17

CrossFit BattleCry – CrossFit


Squat warm up (No Measure)

10 Sumo Squats- Rock side to side and around in the bottom

20 Jumping jacks

1 min. low wall sit

10 air squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

6 Depth jumps – from low box to high box

Deadlift (5 sets of 3 building)

Adrift Renegade (AMRAP – Reps)

Tabata. 0:20 work/0:10 rest for 8 rounds as circuit:

* Wall balls 20/14

* American KBS 70/50

* Split Jumps

Adrift BattleCry (AMRAP – Reps)

Tabata. 0:20 work/0:00 rest for 8 rounds as circuit:

* Wall balls 16/10

* Russian KBS 53/35

* Alternating Lunges

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Tue9/19/17

CrossFit BattleCry – Kettlebell Club

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

400m Run (Time)

Max Effort 400m Run

Front squat & press build (5 sets of 3 reps)

20 minutes to complete this section.

Using 2 kettlebells build in weight. Completing 3 reps of front squat into push press. Once you have reached your 3 rep max, complete a 5×3 at that weight. Your final score is the weight used for the 5×3

Metcon (AMRAP – Reps)

6min EMOM

Odd min = burpees

Even min = swings

Cool Down

200m walk

Psoas smash

Standing IT band stretch

Shoulder and serratus smash or rollout

Foot roll out and stretch

Tue 9/19/17

CrossFit BattleCry – CrossFit


DaHum Warm Up (No Measure)

3 Rounds

Row 200m

20 K2E

Jog 200m

20 KB Swings

Push Press (build to 3rm)

BS Renegade (Time)

21 – 15 – 9

Hang Pwr Snatch 135/95

T2B

BS BattleCry (Time)

21-15-9

KB Snatch 53/35

K2E

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Mon9/18/17

CrossFit BattleCry – Kettlebell Club

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

Swing & squat (10 sets each arm)

One hand swing squat into

One hand swing into

Open palm clean catch

Metcon (AMRAP – Rounds and Reps)

4RFT

50m sled push

50 kb swings

50 dubs

Cool Down

3x 10 sec hanging spinal decompression

Shoulder and neck roll out

Leg and forearm smash

Wall decompression

barbell 9/18/17

CrossFit BattleCry – Barbell Club

Snatch Imitation Complex

3 sets at 50%BW or 50% of 1 RM

Whichever is less

Ground to Knee, Ground to Pwr Snatch, Ground To Full Snatch, OHS

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch (Build to today’s max)

Snatch Push Press (5×3 building)

Front Squat (5-4-3-2-1-1)

Metcon (Weight)

4Rounds Not For Time

5 Dbl Db Push Press (Heavy)

6 KB Row on each arm

20 Russian KB Swings

15 Dips (Any style)
Make note of your loads. Add them up plus your BW and use the sum as your score