Month: February 2020

Wednesday February 5

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Skill 15:00 – 30:00 Metcon (No Measure) Gymnastics Skill Work: – Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– Goal: Perform one skill that allows you to focus on improving position/technique. Metcon 30:00 – 60:00 Metcon (AMRAP …
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Tuesday February 4

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Chin Ups (5 x 5-6 Reps) Rest 90s-2:00 – BW or add weight – Box assisted – Goal: 5 challenging sets of 5-6 reps. Metcon 35:00 – 50:00 Metcon (Time) For time: 21-15-9 Push Press (135, 95) 100-75-50 Double Unders *2 Rope Climbs …
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Monday February 3

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Strength 20:00 – 40:00 Squat Clean (Build to Heavy Single) Build to a 1RM in 10 sets. – Sets should look like – 3-3-2-2-1-1-1-1.. Metcon 40:00 – 50:00 BCF Benchmark #1 (AMRAP – Rounds and Reps) AMRAP 7: 12 Bar Facing Burpees 6 Squat Cleans (185, 125)– …
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Sunday February 2

Battleship CrossFit – CrossFit Warm-up BP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover + Split Stretch 10 …
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