Monday

Monday

Warmup:

8 min Med Ball Partner Ply Routine

Sprint Prep

High Knee to forward sprint.

 

Speed Work:

6x100ft Partner resisted Band Sprints

 

Strength:

Front Squat

1-1-1-1-1 Post loads on board

Be strong out of the hole. Chest and elbows up. Maintain neutral spine, weight in heels, knees out. Dominate and go heavy.

 

WOD:

For time:

20 Front Squats 165/115# RX  185/135# Competitors 

20 Jerks

20 Bar Hopping Burpees

10 Front Squats

10 Jerks

10 Bar Hopping Burpees

 

CFBGTC WOD:

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

Sunday

Sunday

Warmup:

Coach’s Choice

 

 

WOD:

3 rounds: 5 minute AMRAP of

10 hang power cleans 95/65

10 lateral bar hop burpees

10 thrusters 95/65

200m run

Rest 3 minutes between rounds

Saturday

Saturday

Warmup:

Row 1000m not for time

 

Squat Therapy

Squat Mobility

 

WOD:

“Bring Sally Up” to the song, “Bring Sally Up” by Moby w/a barbell (135#/95#) on back.  

Squat on “Bring Sally Down” Stand on “Bring Sally Up.” 

 

Tabata:

8 rds :20sec on/:10sec off of each exercise. Rest 1 min b/w movements.

Air Squats

Pushups

Situps

Double Unders

Thursday

Thursday

Warmup:

Run 400m Alternating Front, side shuffle, back peddle, side shuffle rotating every 5 sec

 

Take 15 min to work a weakness of your choice.

Double Unders, TTB, HSPU, Oly Mechanics, Movement Efficiency

 

WOD:

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders

Tuesday

Tuesday

Warmup:

Wall Push x10, 25 Wall Balls, 30 Front Press, 30 Back rack Press, 30 SDHP w/ KB

30 situps

 

Shoulder Mobility

Bench Prep

 

Super Set

Bench Press 5×5

Push Press 5×5

 

WOD:

3 rounds
10 Ring dips 
20 KB swings (53#/35#) 
30 Burpees 

 

Monday

Monday

Columbus Day Hours

9am, 4pm, 5:30pm Regular Classes

6:30pm Battleground Training Camp

 

 

Warmup:

Row 500m

20 Air Squats, 20 Box Jumps, 20 PVC Pass, 20 Figure 8’s, 20 Leg Raises off pullups Bar, 20 Back Ext

 

Squat Therapy

Squat Mobility

 

 

Strength:

Back Squat

6×3 Position Pause Squats (Build up to heavy 3 reps)

Full depth, Above parallel, Below parallel, explode up and open hips

 

Skill:

Double Under Workshop 10 min

 

WOD:

10 min AMRAP

10 Power Snatch 65#/95#RX   95#/135# Competitors

60 Double Unders

Great WOD from Ben Bergeron. Very good test of mental fortitude to get back to the bar as your shoulders are screaming from those DU!

 

 

Looking for the Training Camp WOD?

Scroll over to CFBGTC tab at the top of this page or click the link below.

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

Saturday

Saturday

Warmup:

1000m Row

Advanced Mobility

10 min

 

25 min AMRAP

Run 600m ( Run to the 400m mark back to gym, then to mailbox and back)

40 Air Squats

30 Hand Release Pushups

20 Med Ball Slams

10 Burpees

Friday

Friday

30 KB Swings, 200m Run, 30 KB Swings (You choose weight)

 

Band Mobility

Group Stretch (Posterior Chain Emphasis) 

20 min of Mobility (Don’t slack on this it’s important)

Strength:

Sumo Deadlift

5×5

 

WOD:

10x150m Sprints

Rest Twice as long as work time