Month: February 2020

Sunday March 1

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Box Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to opposite hand Carioca Jumping Jack Shuffle (switch halfway) …
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Saturday February 29

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (Time) For time with a partner: 50-40-30-20-10 Wall balls (20, 14) Power Cleans (135, 95) T2B Calorie Row* 1 working / 1 resting – split as needed. * 35:00 Cap RX+: Calorie Bike L3: (115, 75) L2: (14, 10) (95, 65) (Knee …
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Friday February 28

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Metcon (AMRAP – Rounds) Death by Strict Pull-ups: EMOM as long as possible Minute 1: 1 Rep Minute 2: 2 Reps Minute 3: 3 Reps And so on…– Goal: Complete as many rounds as possible. * 12:00 Cap * RX+: Add weight L3: …
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Thursday February 27

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 40:00 1: Box Squats (8 x 3 @ 65-70%) For Speed! Every 60s. – Parallel box / bench – Wide Stance 2: Sumo Stance RDLs w. bands pulling forward (3 x 8 ) Rest 90s. – challenging weight for all 3 work sets Metcon …
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Wednesday February 26

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Skill 15:00 – 30:00 Metcon (No Measure) 10 Minutes of Skill Work For Quality Choose something that needs work – this can be anything you’ve been struggling with. Metcon 30:00 – 60:00 Running Randy (Time) For time: 1 Mile Run 25 Power Snatches (75, 55) 800m Run …
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