Month: May 2019

06.01.2019

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 with a partner: 30 Wall balls (20, 14) 20 KBS (70, 53) 10 Bar Muscle-ups 20 Goblet Squats (70, 53) 30 double Unders*One person works. Split as desired. Rx+: ring MU L3: (53, 35) (6 BMU) L2: (14, 10) (35/26) (10 …
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05.31.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting 1: Bench Press (8-6-4-2) Rest 90s. – Add weight each set building to a challenging double. 2: Metcon (AMRAP – Reps) Ring Pull-ups: 4 x 5Rest 60s. – Adv: add weight – Int: Bodyweight – Beg: Partner Assisted 3a: Barbell Row (4 x 10) Rest 30s 3b: Metcon (AMRAP …
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05.30.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 45:00 A: Box Front Squat (3/10 x 2 @ 55-65%) % of Front Squat Every 60s. – Wider than normal Squat Stance B: Metcon (Distance) Standing High Box Jumps: 8 x 2Choose a challenging height Every 60s. Metcon 45:00 – 55:00 Tugboat (Time) 2 …
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05.29.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 50:00 Metcon (AMRAP – Rounds and Reps) With a running clock: 0:00-10:00 Run 300 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground to Overhead with a plate (45, 25) 100 Single Unders Rest 30s between …
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05.28.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Speed / Conditioning 15:00 – 50:00 Metcon (Weight) 8 Rounds of: 60 Yard Sledpull or Push, AHAP. Rest 60s. Then 8 Rounds of: 30 Yard Front Rack KB Carry. Rest 60s. Then 10 Minutes of “Recovery” Row, Jog, or light sledpull at a sustainable/easy pace.Score = sled …
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