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Thu3/30/17

30
Mar

Thu3/30/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

Round Trip (6 Rounds for weight)

Build & descend Sequence

DOUBLE KB

5 sets at each weight

(rep scheme)

1 sumo deadlift

2 swings

3 cleans

4 push press

5 front squats

(that is one full set; complete 5 sets at ea. weight and then 5 more sets each way in reverse weight order.)

Using 3 different weights, move through from lightest to heaviest; then again from heaviest to lightest. Your end total of sets should be 30. This is to be scored by ea. weight you use. Add up both kettlebells and enter that number.

Example: Round #1 2x16kg = 32kg Round #2 2x20kg = 40kg Round #3 2x24kg = 48kg. Now rounds 4, 5, and 6 will be scored in reverse because you are now going from heaviest to lightest. Your total amount of weight for your score would be 240kg.

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

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