061717

CrossFit BattleCry – Barbell Club

Metcon

Warm-up (No Measure)

2 rounds

200m Jog

10 Hand walk outs

15 Jump squats

Ybor (Time)

2 Rounds for time:

40 Burpees

400m run

40 Kb Swings

400m run

Rx 80/62

Sat 6/17/17

CrossFit BattleCry – CrossFit

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Spartan 3 Person Team WOD (Time)

2 rounds for time

Run 400 M (together)

90 Alternating Lunges

Run 400 M (together)

90 Air Squats

Run 400 M (together)

90 GTO 95/65

Run 400 M (together)

90 Pushups

Break up all movements evenly 30/30/30

061617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

30 second bar hang

30 Jump squats

30 Lunges

10 Hand walk outs

Skill Work

Bench Press (5×3 Building)

Metcon

Colorado (Time)

2 Rounds for time

400m Pinch grip farmers walk

40 Kb swings

Rx 25/15 80/62

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

Fri6/16/17

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

Cherry pickers (No Measure)

4x 50m cherry pickers

Metcon

Heavy Mettle (Time)

300 singles

200 meter row

100 Russian Swings

50 cleans

40 push press

30 goblet squats

20 pull ups

10 snatches

Cool Down

Coach led shoulder cool down

barbell 6/16/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch (build to 1 rep @90%)

Clean and Jerk (build to 1 rep @90%)

Metcon (Weight)

3 Rds not for time

20 alternating db snatch@53/35

200m row

25 HSPU

061517

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

10 Burpees

50 singles

200 m jog

Skill Work

Front Squat (5×5 Build to heavy)

Metcon

Daniel Radcliffe (Time)

For time:

40 Snatch

50 Wall Balls

60 T2B

70 DU

800m Run

Rx 115/80 20/16

Rx+ 135/95 30/20

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

Thu6/15/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Warm-up (No Measure)

400m jog

Skill Work

Metcon (20 Rounds for weight)

20 (10/10)

Turkish Get up

into snatch

into half windmill

into over head squat

finish get down
Build in weight with solid form

Cool Down

3x 10 sec decompression hang

2 min wall decompression

10 hip bridges

30 sec child’s pose

6 alternating lunge and reach

061417

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 Push ups

15 T2b

20 Kb swings

Skill Work

2k Row (Time)

Max Effort 2k Row

Metcon

Gozalandia (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring dips

7 Box Jumps

7 Kb Snatch

Rx 24/20 53/44

Rx+ 30/24 62/53

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 6/14/17

CrossFit BattleCry – Barbell Club

Announcement (No Measure)

Week 2 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 (2×1@80%)

Thruster (5×5 building- go hard)

T T (Time)

50 Cal Airdyne

100 F. Squats @95/55

200 Dubs

061317

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

30 Ring rows

15 Hang cleans

Skill Work

Shoulder Press (5×2 Build to Heavy)

Metcon

Rumba (Time)

4 Rounds for time

200m Run

30 Pull ups

15 Hang power cleans

Rx 135/95

Rx+155/110

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch