11/15/17

CrossFit BattleCry – CrossFit


Row Warm Up (No Measure)

3 Rounds

Row 200M

3 Childs Pose to Downward Dog

10 Pushups

10 RIng Rows

Firebird (Renegade) (Time)

50 dubs

5 “C2B Cindy” rds

40 dubs

4 “C2B Cindy” rds

30 dubs

3 “C2B Cindy” rds

Firebird (Battlecry) (Time)

100 Singles

5 “Ring Rows Cindy” rds

40 singles

4 “Ring Rows Cindy” rds

30 singles

3 “Ring Rows Cindy” rds

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

Tue11/14/17

CrossFit BattleCry – Kettlebell Club

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

Weighted Side step Ups (Weight)

5×10 weighted side step ups each leg.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

1 rope climb

5 box jumps

10 snatches (6/6)
RX =

Rope climb +24kg+24in

RX+ =

Legless+ 32kg+30in

Cool Down

3x 15sec hold ea. Position of cobra, into downward dog, into child’s pose

20 sec thread the needle ea. Arm

Standing IT band stretch

Couch stretch

Lat roll out

11/14/17

CrossFit BattleCry – CrossFit

Grinder Warm Up (No Measure)

2 Rounds

Jog 200M

10 Second Bar Hang

10 Lunge & Reach Stretches

3 Downward Dog into Cobra

3 Side Lunge stretches each side

20 Sec. Bridge Stretch

Back Squat (3×10 building)

Last Word (Renegade) (Time)

3RFT

21 Wall balls

15 KBS 70/50

9 Box jumps 30/24

Last Word (Battlecry) (Time)

3RFT

21 Wall balls

15 KBS 53/35

9 Box jumps 24/20

cool down 6 (No Measure)

Shoulder Smash

Passive Bridge Hip Stretch using wall ball underneath

Banded shoulder stretches

Mon11/13/17

CrossFit BattleCry – Kettlebell Club

KB Clean warm up (No Measure)

3×8 second Decompression hang

5 point banded pulls

20 arm circles

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

100 KB Cleans (50/50) (Time)

Complete 100 Kettlebell Cleans making sure to do 50 on each side. Focus on good technique and record your TIME and LOAD.

Metcon (AMRAP – Reps)

16min EMOM

odd min = 20 heavy swings

Even min = full minute dubs

Keep score of dubs as this will be your score plus kg of kettlebell used for swings.

If you do not have dubs, use this wod to work on them. NO SINGLES

Cool Down

Forearm Plank calf stretch

Couch stretch

Lacrosse ball hamstring smash and rollout

Hand roll out w/ golfball

Peanut angels

Wall decompression

Barbell 11/13/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch Bal Complex 1 (Build with good form)

1 Snatch Bal + 3 OHS + 5 Sec Hold on last squat

Snatch (3×3 @70% cycled)

Goblet Squat (3×12 ub)

Metcon (Time)

4rft

20 kb snatches 70/53

3 rope climbs

11/19/17

CrossFit BattleCry – CrossFit

Core Strong Warm up (No Measure)

Up to 10 minutes to complete the following:

40 Hollow Rocks

50 M SuitCase Carry

30 sec Anti Rotation Banded Holds (each Side)

Strict Press (5 Rounds for weight)

5 sets of 3 reps each arm

Strict press

Sunshine (Renegade) (AMRAP – Rounds and Reps)

Amrap 6

6 Over bar burpees

9 front squats 95/65

12 snatches

Rx+ 135/95

Complete then rest 2 min and repeat

Score is lowest round

Sunshine (Battlecry) (AMRAP – Rounds and Reps)

AMRAP 6

6 Burpees

9 kb Front squat 53/35

12 Alt KB snatch 53/35

*Rest 2 min then repeat*

** 2 total rds. Score is LOWEST rd**

Fri11/10/17

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

Power Swings (10 sets of 10 reps)

10×10 power swings

@20kg/12kg

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 swings

10 lunges

10 push ups

24kg/16kg
RX+ is 28kg/20kg or greater, goblet lunges, weighted push ups.

Cool Down

Arm, shoulder, and leg smash

Glute and lumbar roll out

Peanut angels

30 sec spinal rock

1 minute Spinal twist ea.side

Barbell 111017

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Metcon (Weight)

5 rounds

5 snatch @60%

Row 500 m

8 C&j @60%

Jog 200m

20 in swings

80 hollow rocks

11/10/17

CrossFit BattleCry – CrossFit

wake up warm up (No Measure)

4x

10 high knees

10 push ups

10 yogi squats

10 cross plank knee to elbow

200 russian swings for time (Time)

Rx 53/35

Rx+ 80/53

Bison (Renegade) (No Measure)

E4MOM for 16 min

5 Pwr snatch 115/75

15 burpee over bar

5 Strict HSPU

Rx+ 135/95

Bison (Battlecry) (Weight)

E4MOM for 16 min

5 KB Snatch 53/35

15 burpees

5 Pike Pushups

Rx+ 85/53 & hspu