mon 9/18/17

CrossFit BattleCry – CrossFit

PVC Warmup (No Measure)

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

10 Reps of Each

Front Squat (1 rep @ 100%)

Colones (Renegade) (AMRAP – Rounds and Reps)

22 min amrap

4 Pwr Cleans 185/135

8 HSPU

100 M Run

Colones (BattleCry) (AMRAP – Rounds and Reps)

22 min amrap

4 KB Cleans 70/53

8 HRPU

100 M Run

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

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

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

sat 9/16/17

CrossFit BattleCry – CrossFit

Grunt Work Warmup (No Measure)

Arm Circles

Knee Raises

Leg Swings

Hand Walk Outs

2 Rounds

20 Second Animal Crawl

20 Second Gator pushups

20 Second Animal Crawl

20 Second Jump Squats

2 Person Team Goomba (Time)

For Time

5 Rounds

30 Burpees

30 Wall Balls (20/16)

60 Dubs

Each person must complete the movement reps before the team moves on to the next move. Athletes may break it up but cannot switch until they have done their share.

Each athlete does all the reps listed then move on together to the next movement.

-MODIFY TO LESS REPS IF NEEDED

Fri9/15/17

CrossFit BattleCry – Kettlebell Club

Adductor & Lumbar stretch (No Measure)

30 sec all 4 limb rocking back an forth

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Warm-up (No Measure)

10 jump squats

10 lunge and twist

10 light weight straight leg swings

DBL KB Deadlift

Sumo stance bells in

KB squat snatch (8 sets of 5 reps each side)

Using typical kettlebell snatch technique, add a speedy dip under the bell to catch in a squat position.

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Calories)

Assault bike

2 minute max calorie

Cool Down

Standing IT band stretch

pigeon pose

Spinal twist

Rocking baby

Wall decompression

barbell 9//17

CrossFit BattleCry – Barbell Club


Announcement

week 10 of 14

PVC Warmup (No Measure)

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

10 Reps of Each

Clean Imitation Complex

3 sets @ 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

High-Hang Clean (1@60,65,70,75,80,85%)

Split Jerk (1@60,65,70,75,80,85%)

Push Press (3×6 with perfect form)

Keep your feet on the ground

Metcon (AMRAP – Reps)

3 Rounds Not For Time

25 Box Jumps 24/20

20 Dips

10 Deadlifts @60%

fri 9/15/17

CrossFit BattleCry – CrossFit


Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

1 mile run (Time)

For Time

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
switch to 3-6-9 or 2-4-6 if you have to to go as long as possible

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

Thu9/14/17

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 Step-ups (5 sets of 10 reps each leg)

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups

9/14/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Power Clean (5 reps every 90 seconds for 7 rounds)

Black Earth Renegade (Time)

For Time

100 dub buy in

then 3 rounds of

20 hspu

40 russian kb swings 80/53

then

100 dub cash out

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

Metcon (Time)

Black Earth Battlecry (Time)

For Time

200 singles buy in

then 3 rounds of

30 hrpu

60 russian kb swings 53/36

then

200 singles cash out

barbell 9/13/17

CrossFit BattleCry – Barbell Club


Announcement

week 10 of 14

PVC Warmup (No Measure)

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

10 Reps of Each

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

3 Position Snatch Every 90 Secondsx7 (@60-80%)

Perform a 3 Position Snatch Complex every 90 seconds for 7 rounds.

High Hang+Top of Knee+Floor

All Full Squat

Modify to Power Snatch with no Squat if desired

RDL – Romanian Deadlift (3×12 with perfect form)

Focus on keeping a flat lumbar spine and using your natural stretch reflex to come up and squeeze into the finish position
Keep your back flat and head nuetral throughout the movement. Do not lock out your knees. Keep a soft bend and hinge at the hips

Metcon (Time)

5 Rounds For Time

10 OHS @50% of Snatch 1RM

20 Pullups

wed 9/13/17

CrossFit BattleCry – CrossFit


Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

500m Row (Time)

Max Effort 500m Row
For Time

Vulcan Arenal Renegade (Time)

4 RFT

50 m walking goblet lunges 70/53

3 rope climbs

25 wall ball shots 20/16

20 min cap

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Tue9/12/17

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

200M Run (Time)

One sided sequence (Weight)

working one side at a time: repeat 10x each side

1 one handed swing

1 snatch

1 thruster

1 overhead lunge into windmill

end in standing position

Metcon (AMRAP – Reps)

5 minute AMRAP

Kettlebell swings

24kg/16kg

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock