Monday 10/26/15

CrossFit BattleCry – CrossFit

The next 4 weeks of this mesocycle will be different in that wednesday is no longer core day. our core work will be intergrated into our warm ups and accessory work. Don’t miss a day!

Weightlifting

Back Squat (5@60%,4@65%,3@70%,2@75%,2×2@80%)

Metcon

Baga (Time)

21 – 15 – 9

Power Cleans 115/75

Burpees

Mon10/26/15

CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Metcon (No Measure)

200 singles

Metcon (Weight)

Ballistic Row 5×8
2×4 practice sets before settling

on a weight to use for the skill work.

Metcon (Weight)

Double Floor Press 5×8
Use controlled movements.

Concentrate on breathing.

Metcon (Weight)

Walking KB lunges 3×10
NOT OVERHEAD

carry KB in goblet position

Saturday 10/24/15

CrossFit BattleCry – CrossFit

Team Wod

Metcon (Time)

3 Person Teams

Complete the following

1500 M Row (500m each)

60 Pushups (20 each)

90 Lunges (30 each, count 1,1)

300m Run ( One at a time, 100m each, relay style to unit 206)

Sat10/24/15

CrossFit BattleCry – Kettlebell Club

Singles warm up (No Measure)

2x Side Plank max hold

Wrist mobility

10x Pvc pass thru

Lacrosse ball Lat smash

Metcon (No Measure)

200 singles

Metcon (Weight)

Snatch review @ 5×3

Metcon (AMRAP – Reps)

5 minute unbroken snatch
Make sure to log not only

unbroken reps but also

weight of KB used .

Friday 10/23/15

CrossFit BattleCry – Barbell Club

Snatch (Find 1RM)

Treat your warm up exactly as you would in competition. Start your warm up 24 Min from lifting your 90%. Perform a warm up set every 3 minutes. Starting with the bar. Coach will give you your warm up weights. You only get 3 attempts at your max.

Rest

Rest 5 Min before warming up for C&J

Clean and Jerk (Find 1RM)

Treat your warm up exactly as you would in competition. Start your warm up 24 Min from lifting your 90%. Perform a warm up set every 3 minutes. Starting with the bar. Coach will give you your warm up weights. You only get 3 attempts at your max.

Back Squat (3@50%,3@60%,3@70%,1@80%,1@90%,1@95%,Find 1RM)

Friday 10/23/15

CrossFit BattleCry – CrossFit

Deload Week

Warm-up

Exercise specific warm ups

Clean w/ 3 second pause at knee (1×3@bar, 2×1 @40%, 2×1@45%, 3×1@50%)

Split Press (1×5@bar, 1×5@45%, 3×5@50%)

Metcon (AMRAP – Rounds)

Hang Pullup Test

Amrap

Rx

15 sec Hang with 1 Pullup

Repeat for as long as possible without dropping off the bar

Scaled

do the same thing on rings with 5 reps of ring rows

Fri10/23/15

CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Metcon (Weight)

200 meter farmer’s carry x2
Challenge yourself while

maintaining good form.

Metcon (Weight)

Floor Press 3×3
Focus on slow controlled

movement and not speed

Metcon (Time)

4 RFT

200 meter run

20 swings

10 push ups
Log weight of KB used

Thursday 10/22/15

CrossFit BattleCry – CrossFit

Deload Week

Warm-up

Core Stabilization Warm up

Skill Work

Double Under Perfection.

Working on technique and body awareness to become as efficient as possible.

Unbroken Dubs (AMRAP – Reps)

Perform An Unbroken Set of Dubs

Thu10/22/15

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

Hip opener 2 min hold ea leg

1000m Row (Time)

Max Effort 1000m Row

Metcon (Weight)

50 swings

40 KB deadlifts

30 cleans

20 snatches

10 Goblet squats
As usual a STRONG emphasis should be placed on solid form through out all movements. Choose a weight that you are confident you can manage and maintain solid form consistently.