Battleship CrossFit – CrossFit
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
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Goal: Superset of Back Squats/DB Push Press. Use a challenging weight for all sets of PP and build in weight for the Back Squat to a moderate 5.
Back Squat (Build to a challenging set of 5 in 4 sets. Rest 45)
DB Push Press
For time with a partner:
1500 meter Row
150 Walking OH Plate Lunges (45, 25)
150 G2OH w. a plate (45, 25)
*Goal: Have fun! One person works – split as needed.
Rx+:(Double KB Walking OH Lunges – 53/35)
L3: (35, 15)
L2: (25, 10)
L1: (15, 10) (BW Lunges)
25:00 Time cap
Banded Pull-throughs: 3 x 30. Rest 60s.
Active Straight Leg Raises x 20 reps each leg.