150731 Friday


CrossFit Hammermill – CrossFit

WARM-UP

22:00 … Total

12:00 … GPP

Run, Various, 6 Trips

Full Junk Yard Dog Warm-up

07:00 … Individual Mobility Work

@19:00 … Burgener Warm-up w/pvc

.

STRENGTH

20:00 … Total

Squat Cleans

05:00 … Warm-up

15:00 … Work to a 1 rep max

Squat Clean (1 rep max)

WORK

12:00 … Total

Record heaviest successful weight

Front Squat (5 sets x 5 reps, increasing #)

SWEAT

7:00 … Total

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

6 Body Weight Lunges (3/3)

3 Hand Release Push-ups

150730 Thursday

CrossFit Hammermill – CrossFit

Thursday … Dynamic Effort Anterior … Punch fast

WARM-UP

23:00 … Total

10:00 … GPP

20 Sott’s Presses w/pvc

Video Demo:

https://www.youtube.com/watch?v=nw9k086aXLk

30 BB Good Mornings

40 Air Squats

05:00 … Individual Mobility Work

05:00 … Group: YWTV’s x 5 each

& Swim

@20:00 … Burgener Warm-up w/pvc

.

SPEED

10:00 … Total

Tempo Ring Push-ups

Scale: Hand Release Push-ups

Tempo:

Lower = 2

Pause = 2

Press = 1 … Explode out of bottom

Hold = 2

Elbows tight! ~ Core tight!

8 sets x 3 reps /0:40 rests

.

WOD

05:00 … Practice WOD …

Kneeling BB Clean

“Floor to Rack”

Then Stand up

And S2OH

BB = 45/65#

“Control Your Weights”

Metcon (AMRAP – Reps)

12:00 … AMRAP

Start & OTM Run 60

Perform Movement for reps

“No Partials”

150729 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Met-con Day … Bring a towel!

WARM-UP

25:00 … Total

10:00 … GPP

4 Rounds:

Run 60 yards

1 max rep set of:

Dips or HR Push-ups

5 Kip Swings

10:00 … Group: Fighter’s 12

@20:00 … Burgener Warm-up w/pvc

.

PRACTICE

15:00 … Total

Squat Snatch

05:00 … Warm-up

10:00 … 3x 70%, 75%

1x 80%, 80%, 80%

.

WOD

20:00 … Time Cap

Metcon (Time)

5 RFT

20 Swings, American

20 Goblet Squats

20 S2OH (10/10)

Kb = 35/53#

150728 Tuesday


CrossFit Hammermill – CrossFit

Tuesday … Dynamic Effort Posterior … Time to be powerful … Move fast!!

WARM-UP

22:00 … Total

12:00 … GPP

Jump Rope … 3x 1:00 /0:15

Full Junk Yard Dog Warm-up

07:00 … Mobility Work

@19:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Speed DeadLifts w/elastics

05:00 … Warm-up to 40%(1RM)

10:00 … 12 sets x 2 reps

Hold 2nd rep 3 seconds

.

WOD

15:00 … Total

Metcon (3 Rounds for reps)

3 RFT @ 0:45 /0:15

Tire Flips

“Kermies” @35/55# for yards

(sled push & hop)

BB Sit-ups @45/65# (no kipping)

Dead Hang Pull-ups

Rest

150727 Monday


CrossFit Hammermill – CrossFit

Monday … Max Effort Day … Decline Bench!

WARM-UP

20:00 … Total

09:00 … 50 WallBall Shots @ 8&10′

05:00 … Mobility Work

03:00 … “YWTV’s” x 5 reps each

& “Swim”

@17:00 … Burgener Warm-up w/pvc

.

STRENGTH

20:00 … Total

Decline Bench

05:00 … Warm-up

15:00 … Work to a 1 rep max

Decline Bench (1 rep max)

WORK

05:00 … Total

Handstand Push-ups (AMRAP 5)

SWEAT

05:00 … Total

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

05 Kneeling Cleans, Left Arm

20 yard Sprint

05 Kneeling Cleans, Right Arm

20 yard Sprint

Kb = 25/35# & 53/70#

Sunday, July 26th


CrossFit Hammermill – CrossFit

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

STRENGTH

back squat

3×6 @ 60%

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Double WOD SATURDAY

CrossFit Hammermill – CrossFit

Warm-up

100 KB movements (No Measure)

100 KB movements
Mobility

PVC Shoulder & Hips

Metcon

Metcon (Time)

5 ROUNDS for TIME

20 WB 10′ / 11′ 20/14#

10 DL 225/185#

REST 5 MINUTES

Metcon

Metcon (Time)

80 CAL ROW

40 SHOULDER to OVER HEAD

155/105#

60 BJ 24/20″

100 SIT UPS

Rules

Work as individuals

Must finish each element before moving on.

Scale WOD 2 appropriately

WOD 2 will be performed as partners

150724 Friday

CrossFit Hammermill – CrossFit

Friday … Dynamic Effort Day …
Be fast … Then … Be Faster!

WARM-UP

20:00 … Total

10:00 … GPP

3 rounds:

1 Hand Stand for max time

10 GHD Sit-ups

1 Max Rep Set … Dips

05:00 … Mobility Work

03:00 … YWTV’s @5 each

& Swim

@18:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Speed Bench w/elastics

05:00 … Warm-up to 40%(1RM)

10:00 … Work

8 sets x 3 reps /0:30 rests

.

WOD

05:00 … Push Press

Warm-up to 60%(1RM)

Metcon (Time)

“Betty”

5 Rounds of

12 push press 135/95#

20 – 24 ” box jumps

150723 Thursday


CrossFit Hammermill – CrossFit

Thursday … Met-con day … Grab some water, have a towel and invite a friend … Let’s get that motor running!

WARM-UP

20:00 … Total

10:00 … GPP

With a barbell /training bar /pvc

“Little Air Force”

10 Thrusters

11 SDLHP

12 Push Jerks

13 Overhead Squats

14 Front Squats

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

PRACTICE

15:00 … Total

Squat Snatch

Work up to 50%(1RM)

Pull triples (3’s) per set

Pause at the bottom of each rep

Hold the top of each rep for a 3 count

Get coached

WOD

15:00 … Total

Metcon (AMRAP – Reps)

Tabata

8 sets of each @ 0:20 /0:10

Rest 1:00 between movements

8 sets x Air Squat

Rest 1:00

8 sets x Sit-up

Rest 1:00

Row 4 minutes for calories

150722 WODnesday


CrossFit Hammermill – CrossFit

WODnesday … Dynamic Effort Day
Speed Day … Focus on finishing fast!!

WARM-UP

20:00 … Total

10:00 … GPP

3 rounds

1:00 Jump Rope

1 max rep set of Pistols, each leg

1 max rep set of Dead Hang Pull-ups

05:00 … Mobility Work

05:00 … “Fighter’s 12″

@20:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Pause Box Squats

05:00 … Warm-up to 60%(1 RM)

10:00 … 8 sets x 3 reps

Sit on box for 3 seconds

Then explode up

.

WOD

20:00 … Total

05:00 … Dead Lift

Warm-up to 70%(1RM)

05:00 … WOD Standards

10:00 … AMRAP

OTM: 3 Dead Lifts@70%

Then, repeating …

10 Wall Ball Shots @16/20#

10 Weighted Box Step Ups

w/Kb @35/45 & 53/70#

Box = 20/24″

(5/5)

Beginning with and at the top of each minute perform 3 deadlifts … Once done, perform as many rounds of 10 WallBall Shots & 10 Weighted Box Step Ups as possible … Continue the “rounds & reps” count for the entire 10 minutes

Metcon (AMRAP – Rounds and Reps)

Deadlifts /WallBalls /Boxes