072117

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

5 Burpees

20 Sit ups

20 Lunges

Skill Work

Rope Climb (Rope climb practice)

Metcon

WWRD (Time)

1000m Row

80 Wall Balls

60 T2b

40 Kb Swings

20 OH Lunges w/plate

10 Rope Climbs

Rx 20/16 70/53 45/25

Rx+ 30/20 80/62 45/25 Legless

20min Cap

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch

Barbell 7/21/17

CrossFit BattleCry – Barbell Club

Upper body Warm Up (No Measure)

6 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist

KB Snatch WIndmill Warm Up (No Measure)

Perform 1 Snatch + 1 Windmill 3x on each side

Power Snatch (5×2 touch and go)

Power Clean (5×2 touch and go)

Jerk From Behind Neck (5×1@80%)

Deadlift (5-3-1 to a heavy single)

Metcon (Weight)

3 ROunds

Not For TIme

50M roped sled drag

50M Double KB Front Rack Carry

400M Jog

Thu7/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Turkish Warm up (No Measure)

10x 10 sec side plank hold

1 min hold ea. side, standing IT band stretch

5x slow bridge and release

5x rocking sumo squat hold

Bottoms up Snatch (5 Rounds for weight)

5×5 Bottoms up snatch

5 sets of 5 reps each arm

Bottoms up Turkish Get Up (Weight)

24 (12/12) alternating reps of Bottoms up Turkish Get Up.

Ensure to maintain visual awareness of your bell at all times. Commit to the finish of this movement by racking your bell safely at the end of each rep. This means DO NOT loosely allow the bell to flop or slam to the floor at the end of each rep. You will be penalized 10 calories on the airdyne for each careless, unfinished rep. Safety bails will not count towards penalization.

RX+ = 24kg/16kg

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Cool Down

Lat roll out/ stretch

peanut roll out

slow concentrated neck rolls 10 left + right

072017

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run then

2 rounds

50 singles

10 Push press

10 second decomp hang

1 min calf stretch each side

Skill Work

Weighted Pull-ups (1 rep max)

Find max weight for Pull ups or Most challenging modification possible

Metcon

Mirror Mirror (Time)

For time:

300 DU

100 Push press

Rx 75/55

Rx+ 95/65

12 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

071917

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

500m row

10 Hand walk outs

20 Lunges

15 Hang cleans

Skill Work

Handstand walk box drill

With your feet on the box, in a pike position, walk laterally pivoting your feet on the box.

Metcon

Quagmire (AMRAP – Rounds and Reps)

10 min AMRAP

200m run

1 Clean

Rx 205/135

Rx+ 225/155

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

Barbell 7/19/17

CrossFit BattleCry – Barbell Club

Barbell Announcement (No Measure)

Week 3 of 14

This program is a 14 week cycle ending Oct 14th in time for the Bay Street Barbell Bash in Jacksonville.

This cycle will consist of a 6 week strength cycle followed by 8 weeks of hard and heavy lifting. Stay committed and see it through. Ask Coach Ricky about any concerns you may have.

Lets get to work.

PVC Warmup (No Measure)

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

10 Reps of Each

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 (6×1 @80% or more)

Complete a total of 8 reps performed one at a time at a load equal or greater than 70%. You may build

Hang Power Snatch (5×3 heavy)

High Hang Snatch w/ No Foot Movement (5×2 building)

Set up in Power Position w/ feet in Squat Position. Perform a Snatch without letting your feet lose contact with the ground throught the lift.
Complete the complex 3x to make one set. Perform 5 sets. Start Light and Build

Back Squat (5-3-1 build to heavy single)

Metcon (Weight)

Not For Time

3 Rounds

50 Russian Twists w/plate 25/15

30 Hollow Rocks w/plate 25/15

12 Barbell Good Mornings

Tue7/18/17

CrossFit BattleCry – Kettlebell Club

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

15 min dub work (AMRAP – Reps)

15 min double under work

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Weight)

3X3 heavy snatch

3 sets of 3 reps each arm

NO BUILD

Lunch break (Time)

2 RFT (12 min cap)

200m run

80 swings

40 snatches

20 cleans

log weight used in notes

Cool Down

6x lunge and reach

seated forward fold

3x 8 sec decompression hang

071817

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Pass throughs

10 Overhead squats

10 Jump squats

Skill Work

10 sec Hang Pull up test (AMRAP – Rounds)

Hang for 10 seconds performing 1 pullup every hang for as long as possible. Continue for a total of 30 pullups or failure

Metcon

Bruce Willis is dead the whole time (Time)

30 Burpees then:

4 RFT

10 Hang power snatch

10 Overhead Squat

10 Box Jumps

Rx 115/80 24/20

Rx+ 135/95 30/24

15min Cap

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

Mon7/17/17

CrossFit BattleCry – Kettlebell Club

Warm-up

3X 10 sec decompression hang

weighted arm circles bent and overhead (10 in/10 out)

20 pvc overhead squats

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

5 sets of 5 reps

DBL KB front squats w/ 3 second hold at the bottom

KB Strict press (Weight)

5 sets of 5 reps

double kettlebell strict press with 3 second hold at the top

Metcon (No Measure)

10 min emom

10 heavy swings

10 air lunges

Cool Down

1 minute wall decompression

peanut angels

kb psoas smash 1 min each side

Mon7/17/17

CrossFit BattleCry, CrossFit BattleCry – Kettlebell Club

Warm-up

3×10 sec decompression hang

5 forward and reverse weighted arm circles

30 second wall lat stretch each side

30 second rocking forward fold

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

5 set s of 5

Dbl Kb front squat with 3 second hold at the bottom

KB Strict press (Weight)

5 set s of 5 reps

double kettlebell strict press with 3 second hold at the top

Metcon (No Measure)

10 min emom

10 swings

10 air lunges

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side