Month: March 2020

Friday March 27

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: DB Floor Press ( 4 x 8-12 each) Score = Total reps and weight used 1B: DB Lateral Raises (4 x 12-15 each) Using light weight / odd object Metcon 35:00 – 55:00 Metcon (Time) 5 RFT: 30 Lateral Jumps over DB/KB …
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Thursday March 26

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Goblet Squat (4 x 12-15) Goblet KB/DB Squat. Rest 30s. *Add tempo/pause if weight is too light 1B: Russian Twist (4 x 20) Rest 30s. Metcon 35:00 – 50:00 Metcon (Time) For time: 100 Single Arm Overhead KB/DB Lunges*EMOM (starting at 0:00), …
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Wednesday March 25

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Gymnastics 15:00 – 30:00 Metcon (No Measure) EMOM x 8: Even: 20s-30s Handstand Hold Odd: 20s-30s Pistol PracticeAlternate between the movements each round Metcon 30:00 – 50:00 Metcon (Time) For Time: 50-40-30-20-10 Step Ups (add weight if able) Alt DB/KB Snatch (from ground) Sit Ups* 20:00 Time …
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Tuesday March 24

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 ***SUPERSET 1A & 1B *** 1a: Half Kneeling KB/DB Press (4 x 5 each) Rest 45s 1b: Gorilla Rows (4 x 6 each) Singe arm DB/KB Rest 45s. Metcon 30:00 – 50:00 Metcon (AMRAP – Reps) Every 3:00, Complete: 60 Double Unders 30 …
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Monday March 23

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 30:00 1A: Split Squats (3 x 10 each) Elvate front or rear foot, if able. Mod: Bodyweight only 1B: Push-ups (3 x 5-10) Score = Total reps RX+: Kipping Handstand Push-ups: Rest 30s Metcon 30:00 – 50:00 Metcon (AMRAP – Rounds and Reps) 12 …
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