Monday, February 29th

CrossFit Hammermill – CrossFit

Max Effort Anterior Day … 5×5, Across … If you are still wiped out from the Open WOD this weekend, then scale your weights back & be exacting concerning your form and tempos.

WARM-UP

20:00

GPP … 8:00

3 rounds /10 reps each

KB Swing

KB Press

Goblet Squats

1 lap around the gym

Mobility Work … 10:00

Focus on …

Shoulders

Wrists

Hamstrings

Burgner Warm-up … 2:00

.

STRENGTH

Start @20:00 Total: 20:00

Push Press

05:00 to warm up

15:00 to complete

5 sets of 5 reps, Across

-Weight should be AT LEAST 70%(1RM)

-Pull from the floor

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Push Press (5×5 Across)

WOD

Start@45:00

10:00 Time Cap.

It’s been just over a month since we programmed

GRACE

so time to test her out again and see how much you have improved!

Also, HAPPY BIRTHDAY DAD! This one is for you! (Mr. Mason)

VIDEO

https://youtu.be/mqnF7j9coes

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
If you can’t perform the weight RX then use 60% of split jerk

Sunday, February 28th

Announcements

OLYMPIC CLASS
Starts Tuesday night … March 1 @6pm
Let Coach Mike know if you decide to participate!
(Tues & Thurs, 8 Sessions, 12 WODs, $75)

CrossFit Hammermill – CrossFit

WARM-UP

(No Measure)

Athlete decision … Get ready to complete the OPEN workout

WOD

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

16-1


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

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Walking Lunge

8 Bar Facing Burpees

25 Ft. Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

160226 FRIDAY

CrossFit Hammermill – CrossFit

Dynamic Effort Anterior

WARM-UP

Total 20min

8:00 … GPP

3 Rounds:

10 burpees

10 hollow-rocks

10 super-man

20y gymnastics bear crawl

10:00 … Mobility Work

Band Pull-Aparts

Wall Squats,

Loosen up shoulders & lats

2:00 … Burgener warm-up

.

SPEED

@20:00 Total: 10:00

ANTERIOR DYNAMIC EFFORT

BB Complex:

2 Push Press + 1Split Jerk

8 sets x 3 Reps

@ 50% of split jerk(1RM)

:15 sec work

:30 sec rest

*perform 2 push press then 1 split jerk

** hold the split jerk for 3 seconds

*** this isometric hold is to assess the split position and to improve over head stability.

.

WOD

Metcon (AMRAP – Reps)

7 MIN AMRAP

3 push jerk

3 sit-ups

6 push jerk

6 sit-ups

9 push jerks

9 sit-ups

12 push jerks

12 sit-ups

etc.

* if you complete 12 reps of both push jerks and sit-ups go on to 15. if you complete 15 go on to 18 etc.

Rx # 95/ 75

Note:

This might be light but it is for good reasons:

1) Work on your push jerk form

2) If you’re doing “The Open” you don’t want to be sore for Saturday

160225 THURSDAY

CrossFit Hammermill – CrossFit

Met-Con Thursday

WARM-UP

Total 20:00

8:00 … 100 Kb Movements

10:00 … Mobility Work

Fighters 12 & Wall Squats

2:00 … Burgener Warm-up

.

SKILL

Start @20:00 Time: 10:00

1 Arm, Kb Squat Snatch

Video:

https://www.youtube.com/watch?v=Xg-ORUYa_Ks

Break down the mechanics of the movement with a lighter weight than what the athletes will use in the WOD to ensure proper form is established first

.

WOD

Start @35:00 Time Cap: 25:00

.

Metcon (Time)

Met-Con

7 Rounds for Time:

07 Kb Squat Snatch, Right Arm

35 Dubs (Rx)/ 70 singles

07 Kb Squat Snatch, Left Arm

Kb Rx # 53/35

*If athlete cannot squat snatch kb reduce weight, or have them snatch kb to over head position then perform overhead squat

160224 WEDNESDAY

Announcements

NEW OLYMPIC LIFTING CLASS
Starts Tuesday March 1
Runs Each Tuesday & Thursday Night of March
12 Programmed Sessions
8 Coached Sessions
Cost: $75
*10% Discount for those who participated in January.

Please let Coach Mike know if you are interested!!

CrossFit Hammermill – CrossFit

Dynamic Posterior Effort … Build your speed

WARM-UP

17:00 … Total

8:00 … GPP

3 Rounds:

10 ring-row

10 lunges (5/5)

03 wall- walks

7:00 … Mobility Work

Shoulders, Hips, Lats

2:00 … Burgener Warm-Up

.

SPEED

Start@ 20:00 Total: 10:00

POSTERIOR DYNAMIC EFFORT

Video: http://www.catalystathletics.com/exercise/100/Clean-High-Pull/

Power Pulls

10 sets x 3 reps

@50% of Clean and Jerk

Work: 12 seconds

Rest: 30 seconds

* Finish each set w/3 quick, explosive shrugs

** Finish each pull as high as possible

.

MET~CON

Metcon (AMRAP – Reps)

Start @40:00 Total 15min

3 Rounds for Reps

1:00 each movement

Row for calories

Pull-up

Wall-ball @14/20# to 10/11′

Hang Power Clean @85/115#

REST

SCORE= total reps of all 3 rounds

160223 TUESDAY

Announcements

NEW OLYMPIC LIFTING CLASS
Starts Tuesday March 1
Runs Each Tuesday & Thursday Night of March
12 Programmed Sessions
8 Coached Sessions
Cost: $75
*10% Discount for those who participated in January.

Please let Coach Mike know if you are interested!!

CrossFit Hammermill – CrossFit

Max Effort Anterior … Bench Press

WARM-UP

17:00 … Total

8:00 … GPP

3 Rounds

15 wall-balls

15 band-pull aparts

2 full laps around gym

7:00 … MOBILITY WORK

2:00 … Burgener warm-up

.

STRENGTH

Start @20:00 Duration: 20:00

3 RM BENCH PRESS

05min… warm-up

15min… establish 3RM

*take adequate breaks in between sets

.

Bench Press

Metcon (Time)

METCON @ 45 Time Cap 15min

For Time

21-15-9

Front Squat #135/95

Ring Dips

*bar comes from the floor

* scale ring dips to box dips, no banded dips. Raise/stack the boxes if greater heights are needed for tall athletes. This will improve the athlete’s stability helping to get them strong enough to be stable on the rings

160222 METCON MONDAY

Announcements

NEW OLYMPIC LIFTING CLASS
Starts Tuesday March 1
Runs Each Tuesday & Thursday Night of March
12 Programmed Sessions
8 Coached Sessions
Cost: $75
*10% Discount for those who participated in January.

Please let Coach Mike know if you are interested!!

CrossFit Hammermill – CrossFit

Don’t forget The Crossfit Open starts this week. So, make sure you sign up before Thursday night.

WARM-UP

18:00

.

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

SKILL

Start @18:00 Duration: 15:00

T2B & DEADLIFT

Break the movements down to the basic mechanics

05:00 … Coach /Watch

Watch video of T2B

https://www.youtube.com/watch?v=nD0K8GvZP9E

Watch video of Deadlift

https://www.youtube.com/watch?v=op9kVnSso6Q

10:00 … Warm-up your DL & T2B

.

WOD

Start @40:00

20:00 Time Cap

.

Metcon (Time)

METCON MONDAY

5RFT

15 T2B

10 DEADLIFT #155/105

*Kicker is on top of every minute perform 5 burpees … Start entire WOD w/5 burpees

Sunday, February 21st


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

WOD

45 minute time cap

Metcon (Time)

21-18-15-12-9-6-3

Box jumps

pull ups

Back Squat 135/95#

Row for cals

burpees

*50 dubs or 50 singles between rounds*

Time for GymNASTY


CrossFit Hammermill – CrossFit

Warm-up

100 KB movements (No Measure)

100 KB movements
Mobility

Shoulders

Hips

Wrist

Lower Back

GYMNASTICS

Muscle-up Progression

6sets X 3 reps

Ring transition (turn-over of MU)

Coach will que when to pull to chest, when to pull through, and when to dip… once in the dip the motion should be reversed coming back down to the rings and following through keeping the false grip

MET~CON

Metcon (Time)

2RFT (30 MIN Time Cap)

As Partners

100 Sit Up & Press 55/35#

80 Ring Dips (No Bands)

60 yd Gymnastic BEAR CRAWL(each)

can crawl at same time

60 Back Extension (to Parallel)

80 yd KB Carry 70/53#

100 Make shift Ski Erg

Rules

One partner works at a time until reps are completed.

No bands allowed for ring dips, foot assisted okay

Partners can bear crawl at same time, both must complete 60 yds, Butt high in air, stiff legged

2 KB’s, 1 in each hand for carry, each partner must complete 40 yds, can split up anyway necessary

Ski Erg, bands from rig- swing arms from shoulder height down to hips, stiff armed with a slight dip in knees( as if you are xcountry sking