CrossFit BattleCry – Barbell Club
Announcement (No Measure)
Week 4 of 4
This is the last week before the meet. Focus on mental preparedness. Envision yourself warming up getting ready for that big lift on the platform. Start thinking about what weights you like to warm up with and how you like to get ready. This week is about being ready. We’ve worked long and hard and now we just have to get our heads in the game and do what we came to do.
Club Warm up 1 (No Measure)
Perform 3 rounds in any order –
5 Club Swings + 5 Club Swings + 5 Club Swipes on each hand
1 min Barbell Ankle Stretch
6 alternating side lunge stretch
Snatch (2@50,60 and 70% – 1@75,80,85%)
Clean and Jerk (2@50,60 and 70% – 1@75,80,85%)
Mobility Work (No Measure)
Start with your feet and wrists and work your way all the way to your hip flexors and lumbar spine. This is important. Don’t skip it. Take at least half hour stretching, smashing, flossing and massaging.