WOD

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 opposite hand

Carioca

Jumping Jack Shuffle (switch halfway)

90 Degree Hip Rotation

Then,

Movement Review –

DB Split Squats

Ring Rows

Russian Twist,

DB Thrusters

Renegade Rows

DB Hang Power Snatch

Strength

Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

DB Split Squats

Rest 30s.

Inverted Row

Rest 60s
Rest 30s.

Russian Twist

Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

14 DB Renegade Rows (50, 35)

14 DB Thrusters (50, 35)

14 DB Hang Power Snatch (50, 35) (7 each side)

*Goal – 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.

Rx+:(4/2 Bar Muscle-ups each round)

L3: (40, 30)

L2: (35, 25)

L1: (30, 20)

Extra Credit

Alternating DB Curl

Rest 45s.

Cool Down

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

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