Tuesday 5/23/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warmup

total…15min

6min…..

500 meter row

crossover symmetry- go through at least 3-4 of the activation movements

9min… stretch&burgener

Metcon

@16-29 go over all movements/ warm-up weights

@30 start wod

Lurong Summertime Challenge WOD #2 (AMRAP – Reps)

AMRAP

2 Minutes of Deadlifts

1-Minute Rest

2 Minutes of Back Squats

1-Minute Rest

2 Minutes of Shoulder to Overhead

LVL3 RX

DL-275/175

Back squat- 225/145 rack is permitted

Shoulder to overhead- 185/115 RACK NOT PERMITTED
score= total reps from all movements

Accessory Work

3xmax reps banded tricep push-downs

3xmax reps DB rows

3xmax reps seated military press

sets must be more than 15 reps pick weight accordingly

Monday 05/22/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warmup

15min…total

7min..

30 single unders

20 kb russian swings

10 air squats

8min… stretch&Burgener

Weightlifting

@16-19 go over movement/ set-up

@20-40 establish new 1RM

Back Squat (1-1-1-1-1-1-1…)

Metcon

@45 start wod

12min time cap

Metcon (Time)

4RFT

9 power cleans #135/95

15 HRPU

21 air squats

50 double unders
scale= 100 singles

Sunday, May 21st

Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm-up

15:00

7:00 Run Warm Up

6:00 Mobility

2:00 Burgener Warm-up

.

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

WOD

@15 /15:00

05:00 … Movement Review

10:00 … Set-up, Work-up, Coach-up

@30:00 Start Metcon

Metcon (Time)

10 Rounds

100m Row

10 DB/Kb Push Press

10 (5/5) DB/Kb Front Rack lunges

RX+=55/35

RX=35/25#
30:00 Time Cap

DB Push Press=2 handed


Kb Press

Double Flush WOD


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm up

1/2 Block run (No Measure)

Run to sign Kiosk and back
Shoulders and mobility

Metcon (Time)

For Time/ 25 Min CAP

As Individual, as laid out, teams of 2 double reps and Cal

21-15-9

Bike for Cal

American KB Swing 53/70#

Directly into

18-12-6

Row for Cal

Lateral Burpee Over Rower

Directly Into

12-9-6

Sq Cleans 155/105

200 Meter Run

Friday 5/19/2017

Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm-up

Total…20min

8min

10 wall-balls

10yard spider man lunge

10 med-ball cleans

10 yard caterpillar

11min… fighters dozen & burgener

Weightlifting

@20-24 set up/go over movement

@25-35 work

Deficit Banded DL (8×3)

@65% of 1RM DL

deficit should be the height of a 45lb plate

:15 sec work

:30 sec rest

Metcon

@45 start wod

15min time cap

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Thursday 5/18/2017

CrossFit Hammermill – CrossFit

Warmup

total 15min….

7min

10yard Gymnastics bear crawl

10 jack knife push-ups

10 yard crab walk

10 lunges (5/5)

8min stretch

Weightlifting

@20-40 establish new 1RM

Press (1-1-1-1-1-1….)

Front Press, Strict

Metcon

@45 start wod

15min time cap

Metcon (Time)

3RFT

20 cal row

15 ring dips

10 DB snatches (50/35)

alternating (5/5)

Wednesday 5/17/2017

CrossFit Hammermill – CrossFit

Warmup

Total…15min

7min 2rds w/pvc and 1 rd w/bb

5 snatch grip DL

5 power snatches

5 OHSQ

5 Sotts press

8min stretch & burgener

Metcon

@25 start wod

Lurong Living Summertime Challenge WOD#1 (AMRAP – Rounds and Reps)

Complete at Many Reps as Possible:

Opens

(95lbs/65lbs)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24/20in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24/20in

score= total from both 5min AMRAP

MID LINE CONDITIONING

@40 start

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Tuesday 5/16/2017

CrossFit Hammermill – CrossFit

Warm-up

15min total

7min.. run warm-up

8min stretch & burgener

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

Weightlifting

@16-20 go over DL

@20-40 establish new 1RM DL

Deadlift (1-1-1-1-1…..)

Metcon

start @45

15min time cap

Metcon (Time)

3 RFT

400 meter run

21 burpees

Monday 5/15/2017


Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
.

CrossFit Hammermill – CrossFit

Warm-up

Total 15:00min….

7min

5- ring rows

10- HRPU

15- squats

8min stretch & Burgener

Weightlifting

Speed Push Press

@16-20 Coach/ Set-up

@20-35 Work – limit rest to :40 sec or less switch in and out

Banded Push Press (9×3)

@65% of Strict Press

set up 3-5 stations

people will just add and subtract weight as they go

blue band =200 +

Red band = 100-200

orange band= 0-100

Metcon

@32-44 Go Over WOD movements

@45 start WOD

15 min time cap

Metcon (Time)

For Time:

10 Bar -muscle ups

25 HSPU

8 Bar Muscle ups

20 HSPU

6 Bar Muscle ups

scale= jumping bar muscle-up, C2B, Jumping C2B

HSPU= box HSPU, jack knife push-ups
for safety reasons if you do not have 1 strict hspu you will need to scale down, this does not mean use 2 abmats under your head

Sunday, May 14th

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
.

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here