Month: March 2020

Wednesday April 1

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Single Leg KB RDL (4 x 10 each) Perform single leg w/KB or DB. Use support if needed. Rest 30s. Metcon 35:00 – 55:00 DB/KB “Chief” (AMRAP – Rounds and Reps) 3:00 AMRAP: 3 DB/KB Power Cleans (each side) 6 Push Ups 9 …
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Tuesday March 31

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 30:00 Turkish Get Up (Accumulate 15-20 Reps (per side)) Rest as needed. Mod: 1/2 TGU or odd object if needed Metcon 30:00 – 55:00 Metcon (AMRAP – Reps) EMOM 20 for Total Reps: Min 1: 30s Max KB/DB S2OH Min 2: 30s Max Mountain …
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Monday March 30

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Goblet Squat (4 x 15) 1 1/4 KB/DB Goblet Squats Rest 30s. 1B: KB Rows (4 x 10 each ) Rest 30s. Metcon 35:00 – 55:00 Metcon (5 Rounds for time) Every 3:00 for 5 Sets (15:00 Clock): 12 Single Arm DB/KB …
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Sunday March 29

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 the opposite hand Carioca Jumping Jack Shuffle (switch …
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Saturday March 28

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) From 0:00 – 8:00 400m Run 80/60 HRPU Max Rep DB/KB Front Rack Squats Rest 2:00 From 10:00-18:00 400m Run 80 Air Squats Max Rep DB/KB Russian Swings Rest 2:00 From 20:00 – 28:00 400m Run 80 Sit Ups Max Rep DB/KB G2OH* Run / …
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