Fri 7/28/17
CrossFit BattleCry – CrossFit
Announcement
Remember that the $10 off registration for Fitness Under Fire expires Aug 1st. Sign up early to take advantage of the discount. There are beginner, intermediate and Rx divisions for males and females. www.fitnessunderfire.com
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
Weightlifting
Renegade Athletes
Prioritize the lift over the load. Pack your shoulder back and down, brace your core and synchronize your breathing with the movement. If you can’t do 5 reps at 80% stay at 75%
BattleCry Athletes
You can substitute two dumbbells or kettlebells for the bar. You can also do 4×10 Goblet squats. Whatevas cleva!!!
Front Squat ([email protected]@[email protected]@80)
Metcon
Pick the version that allows you to stay moving. This wod is a sprint. It definitely should not be easy but it shouldn’t be heavy either. You should finish between 4-9 minutes in a panting heap on the floor
Salchicha Frita (Renegades) (Time)
21-15-19
Hang Pwr Snatch 95/65
T2B
Over Bar Burpees
Salchicha Frita (BattleCry) (Time)
21-15-9
Db Snatch 50/30
Knee Raises
Sprawl Burpees
Knee Raises must be performed with feet traveling behind the bar on the bottom portion of the movement and raising the knees above your belt line on the upper portion of the movement.
Sprawl Burpees only require you to go from standing to a plank position and back up for a jump with your hands above your shoulders
Cool Down 2 (No Measure)
Cool Down
Walk 50 Meters
5 Sumo Squat Stretch
10 Leg Swings Each Side
1Min Pigeon Pose Ea Side