CrossFit BattleCry – Kettlebell Club
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat 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
Today we enter week #3 of our Snatch Cycle. This begins the implementation of breath control to maximize your movement. During today’s Snatches we will be breaking them up into unbroken sets of 20 (10/10) as we practice our breathing technique.
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.
Monster House (AMRAP – Reps)
Build sets (not weight)with good form until Failure. Start at 1. Rest 30 sec between each set. If during a full set you release the bells that set is done and you have fully completed the workout. Enter your score and move towards the cool down.
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold