Monday, November 30th

CrossFit Hammermill – CrossFit

MetCon Monday … Coach Hilary programming for the week! Get ready for a lot of work!

WARM-UP

20:00

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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

SKILL

10:00

Review standards for wallballs, box jumps, & KB swings (American)

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HERO WOD

Start @30min

Time Cap: 25:00

RX: 53/35#

Scaled: 45/25#

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

Metcon (AMRAP – Reps)

Morrison REPS

Chip, Chip, Chip Away


CrossFit Hammermill – CrossFit

Warm-up

Clean/thruster/run (No Measure)

6 rounds

5 squat cleans & thrusters

then run 60 yards
Mobilize

Hips and Shoulders

SKILL

Ring Dips (5×5 strict)

Metcon

Metcon (Time)

Teams of 2

200 Dubs/ Singles

100 WB 11’/10′ 20/14#

80 BJ 24/20″

60 HSPU/ Jackknife

40 Ring Dips

20 DL 225/155

10 PWR Snatch 115/75

1000 MTR ROW

151127 Friday


CrossFit Hammermill – CrossFit

“Black Friday” … From all the food? … We’ve got an answer for you … Enjoy!

WARM-UP

Start @0:00

Duration: 20:00

10:00 … GPP

Row 500m … Easy

30 Burpees

10:00 … Mobility Work … “Fighters 12″

Break out the pain balls, foam rollers … etc … Let’s be sure to talk about VOODOO FLOSS … to break up the tight fascia around the muscle fibers

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SKILL

Start @0:25

Duration: 10:00

Speed Box /Bench Front Squats

10 sets x 3 reps @60%

@ 60% OF 1RM

On the Minute (0:15 Work /0:45 rest)

Focus: Explode off of box … Speed!

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MET~CON

Metcon (AMRAP – Reps)

Start @0:40

Duration: 15:00

“Tabata This”

8 rounds @ 0:20 work /0:10 rest

Row for total calories

Rest 1:00

Hand Release Push-ups

Rest 1:00

10 yard Shuttle Sprints

Rest 1:00

Score …

Total Calories +

Total HR Push-ups +

Total Yardage

151126 Happy Thanksgiving!

CrossFit Hammermill – CrossFit

Happy Thanksgiving to all of our Athletes! … Thank you for making CFHM such a great place!!

WARM-UP

10:00

5:00 … Quick Run Warm-up

5:00 … Mobility Work

No Burgener

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WOD

Start WOD at 0:15 mark …

This is a long one … May range in time anywhere from 30 to 50 minutes

Barbell @75 /110#

Box @20 /24″

Kb @35 /53#

WallBall @14 /20

Scale as needed.

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The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

151125 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Got a Max Effort Day for you … Get Strong! … Enjoy!

WARM-UP

20:00

08:00 … GPP

Full Junk Yard Warm-up

+30 Band Pull Aparts

10:00 … Mobility Work

Focus on your shoulders

& lats

Use bands, rollers … etc.

Coaches should be leading.

02:00 … Burgener Warm-up

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SKILL

20:00

Push Press

05:00 Warm-up

Coaches … Time to explain, demonstrate & question

Athletes … Focus on “screwing” your feet into the floor, pushing knees out over the toes on the dip … Slide down the wall & Stay in your heels on the drive.

15:00 … Work to a 3 rep max

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Push Press (3 rep max)

MET~CON

Start @ 0:45

WallBalls @14/20#

Rx = 115/85#

Rx+ 135/105#

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Metcon (Time)

3 rounds for time … 15:00 Time Cap

15 WallBall Shots

12 Ring Dips

09 Power Snatches

06 OverHead Squat

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151124 Tuesday

CrossFit Hammermill – CrossFit

Tuesday … Met-Con Day … With some Oly work … FUn!

WARM-UP

20:00

7:00 … Run Warm-up

5:00 … Mobility Work

3:00 … Burgener Warm-up

5:00 … Work up to a 65%(Snatch)

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SKILL

10:00

8:00 EMOM

Snatch Complex:

1 Hang (above knee) Squat Snatch

1 Hang (below knee) Squat Snatch

1 Full Snatch (from floor)

All are into a squat.

Learn to be fast under the bar.

Improve your Snatch technique.

Drop weight if athlete is not able to perform 3 in a row, “Touch & Go”.

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MET~CON

Start at 0:35

Scale:

C2B … Pull-ups … Squat Rack Pull-ups

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Metcon (Time)

For Time …

40 V-Sit-ups

10 C2B Pull-ups

50m Sandbag Carry @46/65#

32 V-Sit-ups

08 C2B Pull-ups

50m Sandbag Carry

24 V-Sit-ups

06 C2B Pull-ups

50m Sandbag Carry

151123 Monday

CrossFit Hammermill – CrossFit

Monday … Getting in some work … If you are still sore from the weekend, go lighter … make this a mobility WOD where you are looking to move faster w/best technique!

WARM-UP

20:00

5 rounds w/BB

~ 5 DL

~ 5 Hang Power Clean

~ 5 Front Squats

~ 5 Push Presses

10:00 … Move Better

Mobility Work

~ Include wrists & elbows

Burgener w/pvc

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STRENGTH

20:00

Squat Clean

05:00 … Warm-up

This is a time for Coaches to explain, demonstrate, ask questions & ensure ALL athletes understand this movment.

15:00 … Complete the 5 x 3

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Squat Clean (5 sets x 3 reps AHAP)

MET~CON

5:00 … Warm-up to WOD #

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Metcon (AMRAP – Rounds and Reps)

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AMRAP 10:00

3O Dubs /90 Singles

12 Kb Swing Pulls @35/53#

12 MedBall Squat Cleans @14/20#

SCORE = Rounds + Reps

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Fun Fun Fun


CrossFit Hammermill – CrossFit

Warm-up

100 KB movements (No Measure)

100 KB movements
Mobolize

10 Min total warm up

Weightlifting

Bench Press (1 Rep Max)

Weightlifting

Back Squat (1 REP MAX)

Weightlifting

Deadlift (1 REP MAX)

Rules

10 Min at each lift to establish a 1 rep max, at 30 min there is a 10 min rest

followed by 10 min AMRAP

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

5 Bench Press 70%

5 Back Squat 70%

5 DL 70%