Month: January 2019

01.10.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Front Squat (5 x 2 @ 85%) – 1 Second Pause on each rep – Take 4 sets to build to 85% before starting the clock – Every 90s Metcon 35:00 – 55:00 CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in …
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On Ramp 2

Battleship CrossFit – Small Group On Ramp Warm-up 0:00 – 15:00 Warm-up (No Measure) Row 500m then glute bridge green mini band walks + squats (front/back/staggered/side/side) red band shoulder warm up (pull aparts, around the world, pass throughs) Gymnastics 15:00 – 25:00 Toes-To-Bar (Practice for quality) Progressions: Ground Knees to 90 Knees to Chest Knees …
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01.09.2019

Battleship CrossFit – CrossFit Warm-up Gymnastics Metcon (Time) Gymnastics Static Holds Accumulate 30-60s each: – L-Sit or Hollow Hold – Ring Support or Chest Facing Wall Handstand Metcon Metcon (AMRAP – Reps) 5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps (24, 20) 1c) Double Unders 1d) Russian Twists w. a plate …
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01.08.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting ** SUPERSET ** A: Close Grip Floor Press (5 x 5 ) Add weight each set Rest 45s B: Close Grip Chin Ups (5 x 5 ) Adv: Add weight Int: Bodyweight Beg: Partner Assisted Rest 45s Metcon Metcon (Time) For time: 100 Hand Release Push-ups 100 DB Renegade …
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01.07.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Power Snatch + 3 OHS (Work to Heavy) Build to a challenging set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 between heavy efforts. – Beginner: Work on technique with light loads. Metcon 35:00 – 55:00 The Departed (AMRAP – Reps) …
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