No Bar SAT


CrossFit Hammermill – CrossFit

Warm up

8 MIN AMRAP

10 Walking Lunges

10 Burpee

10 Sit Up

10 DB Bicep Curl

Stretch and Mobilize

Metcon (Time)

3 RNDS FOR TIME

AS Teams of 2 Complete

60 Yard DB carry ( 1 DB in FRT Rack Position, other down switch at 30 yd )

60 Burpee

60 YARD Abdominal Stone Carry 65/105/150

60 Weighted Sit Up 35/45

60 Flr Glute Bridges w 3 sec hold at top

60 Ring DIPS

Wednesday, August 9th

CrossFit Hammermill – CrossFit

Mobility

Run Warm-Up or 800m Run

Warm-up

Roll & Stretch

WOD

@15

Set-Up for WOD

Metcon (AMRAP – Rounds)

5 Rounds

Every 2 Minutes

10(F)/15(M) Cal on Bike

5 Front Squats @50% Of FSQ

REST 2 Minutes

5 Rounds

Every 2 Minutes

5 Power Cleans @50% of Clean

15 Toe-to-bar

REST 2 Minutes

5 Rounds

Every 2 Minutes

15 American KB Swings 35/53

20 Sit-Ups
-Complete the movements, rest the remaining time

-If you do not complete movements within 2 minutes finish what you started and rest the remaining time

-Score is how many rounds you complete

Monday, August 7th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

Focus on chest, lats & hips

SPEED

@15-30

Banded Speed Bench

Banded bench @65% of flat bench

8×3 every 50 seconds

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

60 Double Unders

40 Air Squats

20 Burpees
Scaled=3x for singles

WORK

3 x 20

GHD Sit-Ups

Hip Extensions

Tuesday, August 8th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

1 round of burgener with PVC (work up to a bar)

10yd Spiderman

Mobility

@10-20

Hips, lats, shoulders

Crossover Symmetry

STRENGTH

@20-40

3 Position Snatch

20 minutes to establish a new 3 position snatch

- High Hang Snatch

- Hang Snatch

- Floor

*Do not drop the bar

WOD

@40

Metcon (Time)

21-15-9

Pull-Ups

Overhead Squats 95/135

*400m Run after 21,15,9 (End with run)

*15 Minute Cap*

Thursday, August 10th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

5 Push Jerks (Increase# each round)

10 Push Ups

15 Air Squats

Mobility

Focus on shoulders

STRENGTH

@15-35

Split Jerk

20 minutes to establish a new 3 rep max split jerk

WORK

@35-45

Metcon (2 Rounds for reps)

AMRAP 3

Push Press @65% of Split Jerk

REST 1 Minute

AMRAP 3

Strict Press @45% of Split Jerk

WOD

@45

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Handstand Push-Ups

20 Box Jumps 20/24″

Friday, August 11th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 BB Good Mornings

10yd Spiderman

100m Row

Mobility

Stretch & Roll out

*Roll back to straddles*

SPEED

@15

Banded Deadlift

Banded Deadlift @65%

15×1 every 35 seconds

WOD

Metcon (Time)

2 Rounds for time

55 Calorie Row

35 Deadlifts 155/225 #

15 Back Squats 95/135#

-Each athlete uses 1 bar

-Load bar to make it easy to take weight on & off

*24 minute cap*

Monday, August 14th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 Wallballs

5 Wall Squats

10yd Samson Lunge

Mobility

SKILL

@15

5 Minute Overhead Squat Review

*Coaches also review how to properly bail out*

STRENGTH

@20-40

Overhead Squat

20 Minutes to establish a new 3 rep max overhead squat

WOD

@40

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Tuesday, August 15th

CrossFit Hammermill – CrossFit

Warm-up

Mobility

WOD

Metcon (AMRAP – Rounds)

Every 2 Minutes for 5 Rounds

10(F)/14(M) Cal on Bike & 10 Front Squats @55% of 1 rep

Every 2 Minutes for 5 Rounds

10 Power Cleans @55% of Front Squat #

20 Toe-to-bar

Every 2 Minutes for 5 Rounds

20 American KB Swings 35/53

20 Sit-Ups

Team Day = “31 HEROES”


CrossFit Hammermill – CrossFit

SKILL

3 Rounds

5 Thrusters climbing in weight each round, start with empty BB

1 Rope climb

5 Box Jump

15 Sit Ups

Stretch Mobilize and set up

WOD begins at :25 after

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31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
We will use the small sandbags for both male and female athletes

When athlete finishes run they will pick up where Partner 1 is in the lift and so on.

31 Minute AMRAP