Month: September 2018

09.08.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 20 Alternating KB Snatches (53/35) 20 Burpee Over KB 20 KB Overhead Lunges (53/35)* Teams of two. 1 working while pacer completes run. Switch when pacer returns. Scaling Options: KB/DB hang snatch (35/26) Front rack or goblet lunges (35/26) Or bodyweight …
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09.07.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 x 5 @ 55%) Front Squat (1 x 4 @ 65%) Front Squat (1 x 3 @ 75%) Front Squat (7 x 2 @ 85%) Same weight across all sets. Rest 0:90 – 2:00 between sets. Metcon Metcon (AMRAP – Reps) From 0:00 – 4:00: 200m …
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09.06.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Hang Power Snatch + Hang Squat Snatch (Work to heavy complex) * Start at 50-55% and build to heavy. Modify to 2 hang power snatch or 1 hang power snatch + 1 hang split snatch if mobility doesn’t allow for full ROM. Metcon Metcon (Time) For Time: 21 Bar …
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09.05.2018

Battleship CrossFit – CrossFit Warm-up Gymnastics HPSU: Metcon (AMRAP – Reps) 0:30 On / 0:30 Off for 6 Rounds: Max Kipping HSPU* Only use blue walls for HSPU. RX+ Strict HSPU Scaling Options: Kipping HSPU to 1 ab mat Wall Walks Negatives Static Holds Speed / Conditioning Metcon (Calories) 10 x 0:30 Row for Calories30 …
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09.04.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Press (1 x 5 @ 50%) Push Press (1 x 5 @ 60%) Push Press (4 x 5 @ 70%) Working set. Same weight across all sets. Metcon Metcon (4 Rounds for time) Every 5 Minutes for 4 Rounds (20:00 Clock): 45 Double Unders 30 Box Step Ups …
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