Month: February 2020

Tuesday February 25

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 40:00 Push Jerk (9 x 2 @ 70%) Rest 60s-90s Same weight across all sets. Metcon 40:00 – 55:00 Lucky 7s (Time) 7 Rounds for Time: 7 Hang Power Clean and Jerk (105/75) 7 Toes to Bar 7 HSPU* 14:00 Time Cap * Blue …
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Monday February 24

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Barbell Glute Bridges (4 x 10) 4 challenging work sets. Use benches to elevate shoulders if able. Rest 60s Metcon 35:00 – 50:00 BCF Benchmark #5 (Time) For time: 30 Front Squats (155, 105) 45 Bar Facing Burpees* 8:00 Time Cap * Rx+:(185, …
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Sunday February 23

Battleship CrossFit – CrossFit Warm-up 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 half way) 90 Degree …
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Saturday February 22

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 * ALL WORK DONE WITH A PARTNER. 1 working / 1 resting. * Rest 2:00 between each AMRAP A: Metcon (AMRAP – Reps) 7:00 AMRAP Sandbag Squats (bear hug): Max Reps (80/60)Rx+: 100/80 L3: 60/slamball L2/L1: WB B: Metcon (Distance) 7:00 AMRAP Farmer …
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Friday February 21

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 30:00 Chin Ups (4 x Submax (Strict)) Score = Total Reps Rx: Bodyweight Sc: Box Assisted, Negatives, Holds Metcon 30:00 – 55:00 A: Metcon (AMRAP – Rounds and Reps) 5 AMRAP: 5-10-15-20-25, etc. RKBS (53/35) 2-4-6-8-10….etc. HSPU * Rest 3 Minutes ** Blue walls …
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