Strength Cycle Week 2 of 3
Thank you all who came out to support the BattleCry Team this past friday night at the Central Florida Affiliate Cup hosted by CrossFit EW. It was a blast coaching our athletes and watching them give every last drop of themselves. Competing is no easy task and this event was set up in such a way that our athletes has very little rest between Wods. Unlike normal CrossFit competitions that usually allow 1-2 hours of rest between events, these events were going down between 15-30 minutes. Add this to the fact that our athletes are all newbies having less than 2 years CrossFitting, they really held their own out there. Congratulations to all the other athletes from EW, Nikka and Pinnacle for their hard work and sportsmanship.
Monday 8/24
GPP
DB Bench Press 5×8 + Max Effort Plank to Pushup Plank Position (Rest About 2 Minutes Between Sets)
Ring Rows – 3 Rounds – Do 3 Max Effort Sets
3 Rounds For Time – 6/6 KB Cleans & 60 Singles
CF
Bench Press 5×8 + Max Effort Pushups in 1 Minute (Rest About 2 Minutes Between Sets)
Chin ups – 3 Rounds – Do 3 Max Effort Sets at Body Weight
3 Rounds For Time – 10 HPCln @50% & 20 Dubs
CFG
Bench Press 5×8 + Max Effort Seal Pushups in 1 Minute (Rest About 2 Minutes Between Sets)
Weighted Chin ups – 3 Rounds – Do a Max Effort Set with 20lbs Then a Max Effort Set at Body Weight
3 Rounds For Time – 10 HPCln @50% & 50 Dubs
Tuesday 8/25
GPP
8 Rounds – Rest as needed
20 Air Squats
25 M Walking Lunges
25M/25M Towel Grip Suitcase Carry
8/8x Dumbell Rows – Heavy
CF
8 Rounds – Rest as needed
8 Back Squats- Use the last weight you built up to on last weeks lifts
25 M Walking Goblet Lunges
25M/25M Towel Grip Suitcase Carry
8x Supinated Barbell Rows – Heavy
CFG
8 Rounds – Rest as needed
25 M Yoke Carry
25 M Walking Goblet Lunges
25M/25M Towel Grip Suitcase Carry
8x Supinated Barbell Rows – Heavy
Wednesday 8/26
5 Rounds 45 Seconds Each Movement- 10 Sec Transition Time- 1 Minute Rest between rounds
Plank/Hollow/HS/L-Sit
4 Rounds 30 Sec On 20 Sec Rest
Side Reach Crunches/Toe Touch Crunches/Wipers/Jumping Squats
Thursday 8/27
GPP
3×8 Box Squats (Back Rack) – Build
3×8 KB Swings
3×8 KB Deadlift
CF
3×8 Box Squats (Back Rack) – Build
3×8 Good Mornings – Build with Perfectly Perfect Form
3×8 Deadlift – Build
CFG
3×8 Box Squats (Back Rack) – Build
3×8 Good Mornings – Build with Perfectly Perfect Form
3×8 Deadlift – Build
Friday 8/28
GPP
18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)
18 Lunges
14 Pushups
10 Pull ups (Banded If Needed – NO KIPPING)
CF
18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)
18 Goblet Lunges
14 Pike Pushups
10 C2B
CFG
18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)
12 Barbell Front Rack Lunges @(Find Appropriate Load Before Starting the WOD)
12 HSPU
6 Muscle Ups
Saturday
