Thursday

CrossFit Hammermill – CrossFit

Warm-up

8 minutes

50 jumping jacks

Full junkyard dog

50 jumping jacks

0:08-0:18 mobility

-hamstrings

-hips

-ankles

0:18-0:20 burgener

Weightlifting

Box Squat (5-5-5-5-5)

0:20-0:25

5 minutes to review technique and warm up to 50% of your 1RM back squat

0:25-0:30

5 minutes OTM complete 5 reps box squat

SKILL

0:30-0:35

HANG CLEAN EFFICIENCY

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

**focus on veritcal pull**

use this as warm up and practice for WOD weight

MET~CON

Metcon (Time)

@0:40

4 RFT *20 minute cap*

15 hang power cleans

12 front rack lunges (each side=1)

9 bar hopping burpees

RX=135/95# & both feet jumping over the bar at the same time on burpees

**if 135/95 is not at least 65% of your 1RM hang clean, scale and use 65%**

Wednesday

CrossFit Hammermill – CrossFit

Warm-up

8 minute AMRAP

10 push ups

run around gym

10 squats

run around gym

20y inchworm

*yes this is an AMRAP, but it is a warm-up. steady pace, get your heart rate up a little bit but don’t go all out*

0:08-0:18 mobility

-pecks

-shoulders

0:18-0:20 burgener

Weightlifting

Decline Bench (3)

0:20-0:25

5 minutes to review proper technique and warm up

-lats rolled under

-glutes on bench

-heels in the floor

0:25-0:40

15 minutes to establish new 3RM decline bench

MET~CON

Metcon (AMRAP – Reps)

0:40-0:45

review technique and warm up to WOD weight

@0:45

13 Minute AMRAP

2 KB push press (1/1)

4 sit ups

4 KB push press (2/2)

8 sit ups

6 KB push press (3/3)

12 sit ups

8 KB push press (4/4)

16 sit ups

10 KB push press (5/5)

20 sit ups

… keep ascending in this order

53/35#

*keep in mind this is a push press not a push jerk*

*be smart.. this is ALOT of shoulder work, scale if needed. Health is more important than an “RX” next to your name!! :)

Tuesday

CrossFit Hammermill – CrossFit

Warm-up

8 minute AMRAP

50 singles

20y sled push

10 medball thruster

*yes this is an AMRAP, but it is a warm-up. steady pace, get your heart rate up a little bit but don’t go all out*

mobility 0:08-0:18

-spiderman

-thread the needle

-wall squats

0:18-0:20

burgener

SKILL

0:20-0:30

ROWING TECHNIQUE

https://www.youtube.com/watch?v=UlWUPkXrq24

work in and out with a partner..

row 10 cals, switch, row 10 cals

focus on long pulls engaging your posterior chain, not quad dominant.

MET~CON

Metcon (4 Rounds for reps)

@0:40

4 ROUNDS

1:00 box jumps

1:00 dubs

1:00 calorie row

1:00 rest

RX-24″/20″

Monday

CrossFit Hammermill – CrossFit

Warm-up

8 minute AMRAP

5 snatch balance with empty bar

5 wall climbs

20 air squats

*yes this is an AMRAP, but it is a warm-up. steady pace, get your heart rate up a little bit but don’t go all out*

mobility until 0:18

-lats

-hips

-hamstrings

0:18-0:20 burgener

Weightlifting

Overhead Squat (3-3-3-3-3)

0:20-0:25

5 minutes to warm up to 70-80% of your 1RM overhead squat

0:25-0:40

15 minutes to complete 5 sets of 3 reps

HERO WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
0:40-0:45

5 minutes to set up and go over game plan for the workout.

*Discuss with coach how to attack it*

@0:45-

This is meant to be fast! There is a 9 minute time cap. Scale if needed to finish in under 9 minutes!

**it is important to use remaining class time to roll out your hamstrings**

16.5

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 16.5 Masters 55+ (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

For Time:

21 Thruster, 45# /35#

21 Bar Facing Burpees

18 Thruster, 45# /35#

18 Bar Facing Burpees

15 Thruster, 45# /35#

15 Bar Facing Burpees

12 Thruster, 45# /35#

12 Bar Facing Burpees

9 Thruster, 45# /35#

9 Bar Facing Burpees

6 Thruster, 45# /35#

6 Bar Facing Burpees

3 Thruster, 45# /35#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Friday, March 25

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

8 Mintues

Mobility

@8-15

Focus on quads, hamstrings, and lats

SKILL

@15-25

EMOM 10 Minutes

ODD: 8 Hip Thrusts off bench with 3 second hold for each

EVEN: 20 Second L-Sit Hold

*Rest remaining minute*

SPEED

@25-40

70% of Deadlift

Deadlift with elastics

8×2/:35

(If you are doing 16.5 tomorrow think about going lighter)

Metcon

@40

100 KB Swings 35/53

*EMOM 5 Box Jumps 20/24*

10 Minute Cap … Look at recovery work

Metcon (Time)

RECOVERY

Spend remaining time of the class using the painballs, rollers, or get on a rower

Thursday, March 24

CrossFit Hammermill – CrossFit

Warm-up

100 Kb Movements or 8 Minutes

Mobility

@8-20

Shoulders, Lats, Wall Slides

Review Split Jerk with PVC

GYMNASTICS

@20-30

3 Sets Max Reps of Strict Toe to Bar

*Try to get same # across*

Strict Toes-To-Bar

Weightlifting

@30-50

Split Jerk 5×3 Across @70-80%

Split Jerk (5×3 Across)

Metcon

@50

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Wednesday, March 23

CrossFit Hammermill – CrossFit

Warm-up

Jump Rope

5 Rounds

1:00/:30 rest

Mobility

@8-15

Shoulders, Wall Squats, Hips

VIDEO

Carl Paoli … Muscle Up Progression

https://www.youtube.com/watch?v=xIX8RIYYiSI

SKILL

@15-25

Muscle Up Progressions

Metcon

@25

30 EMOM

RX:

Minute 1: Row 200/250m (F/M)

Minute 2: 12 Burpees

Minute 3: 30 Dubs

SCALED:

Minute 1: Row 150/200m (F/M)

Minute 2: 10 Burpees

Minutes 3: 60 Singles

*If you fail to complete within the minute take next minute off*

Metcon (AMRAP – Rounds)

Tuesday, March 22

CrossFit Hammermill – CrossFit

Warm-up

8:00 /3 Rounds

10 Kb Snatches

10 (5/5) OHS with KB

20 Yd. Duck Walk

.

Mobility

@8-20:00

Wall Squats, Wall Slides, Shoulders

Burgener with bar +

Review of skill complex

.

VIDEO

Box Jump Video

*Watch before/after class*

https://www.youtube.com/watch?v=EKa1GG5Zsg0

.

SKILL

@20-25:00

BB Complex

1 Power Snatch (put bar on back)

2 Sott Press

3 OHS

**Use bar ONLY! This is a warm up for snatches and to loosen up**

.

Weightlifting

@25-45:00

3 Position Snatch:

Position 1: High hang (Pockets)

Position 2: Above the knee

Position 3: Floor

3 Position Snatch

Metcon

@45:00

AMRAP 9 Minutes

14 Hang Power Snatches @55/75#

21 Box Jump Overs @20/24″

Metcon (AMRAP – Rounds and Reps)

Monday, March 21

CrossFit Hammermill – CrossFit

Warm-up

8:00 of Run Warm-Up

Mobility

@8-20:00

Pain ball & Roll Out

Lower Backs, Hamstrings, Lats

Burgener Warm-up

SKILL

@20-30:00

Pull sled with chain then push back

*Switch in and out with partners*

This is meant to loosen you up from this weekend so keep it light and move fast

SPEED

@30-40:00

70% of strict press

6×3 Push Press /:40 seconds

*Be Fast of Dip and Drive*

Push Press

Metcon

@40:00

3 Rounds

15 Chest-to-Bar

30 Alternating Pistols (15 each leg)

*15 Minute Time Cap*

Metcon (Time)