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Tue 7/25/17

25
Jul

Tue 7/25/17

CrossFit BattleCry – CrossFit


Announcement

BattleCry members get $10 off registration for Fitness Under Fire until Aug 1st. www.fitnessunderfire.com

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Back Squat (5@70%-5@75%-3@80%-3@80%)

Renegade athletes follow the rep scheme and loads as prescribed

BattleCry athletes

can choose to perform 4×5@70-75%

*remember to adjust your sets and reps when entering your scores if you modify the work

Announcement

Choose one version of the wod. Keep the intention of the wod’s design in mind and modify it appropriately according to your personal goals.

15 Min EMOM (Renegade) (AMRAP – Reps)

15 Min EMOM

Min A – 5 Ring MU

Min B – 15 Wall Balls 20/16

Min C – 50M Shuttle Sprint

The objective here is to work your lactic threshold. In order to work it properly you must be done with the prescribed work within 30 seconds. If it is taking you longer then you are not working towards the targeted affect. Modifying appropriately ensures that you reap the benefits of this type of training.

Score 1pt for every minute you finish under 30 seconds. Take away 2pts for every minute you don’t.

Add up your pts and score them as reps

15 Min EMOM (BattleCry) (AMRAP – Reps)

15 Min EMOM

Min A- 5 Ring Rows + 5 HRPU

Min B- 15 Wall Balls 16/10

Min C- 50m Shuttle Sprint

Rx+ 5 Pullups

The objective here is to work your lactic threshold. In order to work it properly you must be done with the prescribed work within 30 seconds. If it is taking you longer then you are not working towards the targeted affect. Modifying appropriately ensures that you reap the benefits of this type of training.

Score 1pt for every minute you finish under 30 seconds. Take away 2pts for every minute you don’t.

Add up your pts and score them as reps

15 Min EMOM (BattleCry) (AMRAP – Reps)

15 Min EMOM

Min A- 5 Ring Rows + 5 HRPU

Min B- 15 Wall Balls 16/10

Min C- 50m Shuttle Sprint

Rx+ 5 Pullups

The objective here is to work your lactic threshold. In order to work it properly you must be done with the prescribed work within 30 seconds. If it is taking you longer then you are not working towards the targeted affect. Modifying appropriately ensures that you reap the benefits of this type of training.

Score 1pt for every minute you finish under 30 seconds. Take away 2pts for every minute you don’t.

Add up your pts and score them as reps

cool down 6 (No Measure)

Shoulder Smash

Passive Bridge Hip Stretch using wall ball underneath

Banded shoulder stretches

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