Mon 112017

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

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Swing & squat (5 sets of 3 reps ea. arm)

One hand swing squat into

One hand swing into

Open palm clean catch

Weighted Side step Ups (Weight)

5×10 weighted side step ups each leg.

Metcon (AMRAP – Reps)

8 min EMOM AMRAP

Minutes:

1&2 = clean

3&4 = goblet squat

5&6 = snatch

7&8 = swing

Rx 24kg/16kg

RX+ IS ONLY IF YOU NEVER PUT THE KETTLEBELL DOWN THROUGHOUT THE 8 MINUTES.

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash
Shoulder smash

Lat wall stretch or roll out

Plank with calf stretch

Barbell 11/20/17

CrossFit BattleCry – Barbell Club

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

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

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Time)

3 rft

50 hollow rocks

20 cross body k2e

400 m run

112017

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

Metcon

Run 400m or 800m for time

-To enter results add performance

Hectoroni Renegade (AMRAP – Rounds and Reps)

E2MOM

10 Thrusters 135/95

10 Burpees

Metcon

Hectoroni BattleCry

E2Mom for 12 min

10/10 kb push press

10 goblet squats

Sat 11/18

CrossFit BattleCry – CrossFit

Metcon (Time)

2 person teams

6 RFT

3 Rope climbs

12 Box jump overs 24/20

24 KB push press 53/36

1min rest

50 stones to shoulder for time 119/76

1min rest

For Time

30 Bar muscle ups

50 burpees

45min cap for it ALL

Ask the coach for scaled weights and movements

Fri 111717

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

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

5 Minutes Jump Rope (No Measure)

Metcon (Time)

For time

125 swings 24kg/16kg

45 push press

50 pull ups

45 stone to shoulder 96/42

1 mile run

Adductor & Lumbar stretch (No Measure)

Rocking child’s pose

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

2 min wall decompression
Forearm smash

Peanut angels

111717

CrossFit BattleCry – CrossFit

Metcon

Run warm up (No Measure)

200 meter run

20 sec standing IT band stretch each side

20 sec sumo squat hold

10 squat jumps

20 cross high knee w/torso rotation

Son de la loma Renegade (Time)

5 rounds for time:

400m run

20 Pull ups

15 Back Squats 155/105

Metcon

BattleCry

5rft

400m run

20 ring rows

15 goblet squats 53/35

35 min cap

111717 barbell

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Snatch Grip Deadlift (4×8 building)

the movement should mimic the pulling phase of the snatch

Snatch Push Press (4×8 building from behind neck)

Metcon (Time)

3 rft

30 alternating goblet lunges 53/35

20 dubs

10 hspu

Thu111617

CrossFit BattleCry – Kettlebell Club

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

sumo squat

child’s pose

100 KB snatches (Weight)

Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.

Metcon (Time)

For time

800m run

400m farmer’s carry

200m overhead carry

100m back rack carry

50 swings

Rx 2x20kg/2×12kg

Adductor & Lumbar stretch (No Measure)

Rocking child’s pose

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

2 min wall decompression
Add peanut angels and 30 sec thread the needle

11/16/17

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

KBC Heavy swings (Weight)

10×10 Heavy swings

Heavy Load (Renedage) (Time)

200m suitcase carry 70/53 (1 KB)

40 T2B

200m carry

30 Alt KB snatch 70/53

200m carry

20 HSPU

Heavy Load (Battlecry) (Time)

200m suitcasr carry 53/35 (1 KB)

40 Knee raises

200m carry

30 Alt KB snatch 53/35

200m carry

20 HRPU

Heavy Load (Battlecry) (Time)

200m suitcasr carry 53/35 (1 KB)

40 Knee raises

200m carry

30 Alt KB snatch 53/35

200m carry

20 HRPU

Barbell 11/15/17

CrossFit BattleCry – Barbell Club


PVC Warmup (No Measure)

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

10 Reps of Each

Clean Pull+H Clean (Build with good form)

Metcon (Time)

4rft

20 kb snatches 70/53

3 rope climbs

Power Clean (3×3 @70% cycled)

Double strict press (Weight)

8×5 Double KB strict press

Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 strict pullups

5/5 half kneeling kb chop

10 ring archer pushups
Focus on good form, not quantity.