Wednesday, September 20th

CrossFit Hammermill – CrossFit

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

Mobility

Roll out!

WOD

Metcon (Time)

50 Alt. DB Snatches 50/35#

25 T2B

250m Row

40 Alt. DB Snatches

20 T2B

250m Row

30 Alt. DB Snatches

15 T2B

250m Row

20 Alt. DB Snatches

10 T2B

250m Row

10 Alt. DB Snatches

5 T2B

250m Row
More than 6 athletes in class? Some start with the row!

Tuesday September 19th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 cal row/bike

10 WB

5 Front Squats *increase weight each round*

STRENGTH

20 minutes to establish a new 1 rep max … FRONT SQUAT

Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Box Jump Overs 24/20″

8 Goblet Squats 53/35#

MID LINE CONDITIONING

3×20 GHD sit-ups

Bring your A GAME


CrossFit Hammermill – CrossFit

Warm up

3 rounds

150 mtr row

8 push ups

8 sit ups

3 strict pull ups

Barbell warmup

5 GoodMornings

5 Back Squat

5 Elbow Rotations

5 Strict Press and Reach

5 RDL

5 Front Squat

Stretch and Mobilize

Metcon (Time)

As Partners

Complete for TIME

800 MTR Run ( 1000 mtr row if Rain)

8 Rope Climbs

80 Heavy Jump Rope

80 GHD Sit Up ( scaled weighted sit up 35/25)

80 Cal Bike

80 Pull Ups

80 Thrusters 75/55#

800 MTR Run (1000 Mtr Row if Rain)
Can be completed in any order, keep in mind we only have 3 bikes.

1 Partner works at a time, cannot advance to next movement until all reps are completed

30 Min Time cap

Friday Sept 15, 2017


CrossFit Hammermill – CrossFit

Warm-up

15min…. Total

ROWLING

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog

5 Press & Stretch

5 Stiff Legged Deadlifts

5 Front Squats

Weightlifting

@16-36 establish new 1RM Push Press

Push Press (1RM)

Rep Scheme

5@30%, 3@45%, 3@55%, 3@65%, 3@72%, 3@79%, 1@89%, 1@93%, 1@100+ New PR

Metcon

@45 start WOD

Metcon (Time)

For Time:

24-18-12

Sumo DL High Pull 95/65

Kettle Bell Swing 70/53

lateral Burpee Over Bar

Thursday Sept 14, 2017

CrossFit Hammermill – CrossFit

Warm-up

15min..total

9min…

1 Minute of each:

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

immediately into…

:30 seconds of each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

5min… stretch & Burgener

SKILL

15min Coach Muscle-ups

Metcon

@40 start WOD

15min time cap

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Rx= Ring Muscle-ups

scaling options=

9-7-5

Bar muscle-up

squat snatch 135/95

9-7-5

Burpee Pull-ups

Power Snatch

9-7-5

Burpees

Ring Rows

Power Snatch

Wednesday Sep 13,2017

CrossFit Hammermill – CrossFit

Warm-up

15min… total

8min….

20wall-ball

10 yard samson lunge

3 air squats + broad jump 10 yards

15 wall-ball

10 yard spiderman lunge

3 air squats+ broad jump

10 wall-ball

10 yard inch-worm

3 air-squats + broad jump

7min Stretch & Burgener

Weightlifting

@20 Start

20 mins to establish 1RM

Squat Clean (1RM)

Rep Scheme

5@30%, 3@45%, 3@55%, 3@65%, 3@72%, 3@79%, 1@89%, 1@93%, 1@100+ New PR

Metcon

@45 start WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Front Rack Lunges 95/65

10 Push-Press 95/65
Lunges … L, R, L = 1, 2, 3

Tuesday Sept 12, 2017

CrossFit Hammermill – CrossFit

Warm-up

15min total..

8min

800m Run

10 pass throughs

10 around the worlds each way

7min Stretch & Burgener

Weightlifting

@20 start

Banded Decline Bench Press (8×3)

@60% of 1RM flat Bench

:10sec work

:35sec rest

green=200+ bench

Blue band= 150-200lbs

red band= 100-150lbs

orange band= 0-100lbs
Athletes this is speed benching be quick with your reps. The weight shouldn’t be a max effort, but it also shouldn’t be to light.

Metcon

@35 start WOD

Metcon (Time)

5 Rounds for Time:

GHD Sit-up- 20 reps

Flat Bench Press- 15 reps

Rx= 135lbs/95lbs
Scaled= GHD to weighted sit-ups 35/25lbs

Accessory Work

15 reps YTW with dumbbells

this means 15 reps at each letter. You can rest in between the different positions but try to get all 15 reps at each letter done unbroken, so pick the weight accordingly

Monday Sep 11, 2017


CrossFit Hammermill – CrossFit

Warmup

10 min.. total

3 rounds….

10 push-ups

10 air-squats

10 sit-ups

5min stretch….

Metcon

@10-19 set up WOD weights go over scaling options **** scale appropriately to finish within time cap

@20 start WOD

40min time cap

Metcon (Time)

For time: 2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170/120)

11 HSPUs

11 KB Swings (70/55)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.