Battleship CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Grab a light set of DBs and complete:
10 DB RDLs
10 DB Front Squats
10 DB Hammer Curls
20s Elbow Plank
8 DB RDLs
8 DB Reverse Lunges (4 each)
8 Double DB Rows
15s Elbow Plank
20 Renegade Rows (total)
10 DB Thrusters
Then,
Review the “Man Maker”
Strength
Sumo Stance RDLs w. bands pulling forward
Perform with TWO DBs. Rest 30s.
KB Hammer Curls
Perform with DB, hammer style. Rest 30s.
Plank
Perform plank complex: Side Plank + Elbow Plank + Side Plank. 4 x 10s + 10s + 10s. Rest 30s.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 ascending reps:
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Extra Credit
Metcon (Time)
Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.
At-Home Metcon
Metcon (No Measure)
20 min walk
At-Home Cool Down
Metcon (No Measure)
Total body Foam Rolling
Worlds Greatest Stretch (https://www.youtube.com/watch?v=C3i3DZYn5YE) x 30 each
Lizard Pose (https://www.youtube.com/watch?v=EXnG9OLM9t8) , x 30 each
Scorpion Stretch (https://www.youtube.com/watch?v=n0GuxxVCqgo) x 30 each
Prayer Stretch (https://www.youtube.com/watch?v=jKeuazvmJEA) x 1:00