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.