Sat Fun Day


CrossFit Hammermill – CrossFit

WARM-UP

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

200 MTR SPRINTS (Time)

3 RFT

200 MTR RUN

1 min rest between rounds

Fastest time scored
5 min rest before wod 2

Metcon (Time)

21=15=9 Back Squat
10 Minute Time Cap

Use a moderately Heavy Weight 70-80% of 1rep max

5 min rest before wod 3

Metcon (Time)

AFAP

21 Calorie Row

15 C2B PullUps

9 GHD SU

Friday, April 29th

CrossFit Hammermill – CrossFit

Warm-up

8 total minutes of …

-10 (5,5) KB press

-50 singles

-10 cal row

Mobility:

-Shoulders

-Lats

VIDEO

https://youtu.be/X6-DMh-t4nQ?list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj

STRENGTH

20 minutes to establish a 1 rep max push press!

-From rack

Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

40 dubs (80 singles)

8 S2OH 135/95#

If you can not use the RX weight then use 55% of push press weight … Not considered RX.

Thursday, April 28th

CrossFit Hammermill – CrossFit

How strong is your core?!

Warm-up

8 total minutes

-20yd sled push

-10 lat pull downs

-10 box dips

Mobility:

-Shoulders

-Lats

-Chest

-USE THE BANDS

VIDEO

https://youtu.be/I0mxljv5ozw

SKILL

10 minutes of ring dip practice!

SKILL

Plank Holds .. 1 minute on – 30 seconds rest

8 total sets

WOD

-Full tabata of each movement … Stay at station until all 8 rounds are completed.

-1 minute rest between tabatas

-lowest score of each movement

Metcon (AMRAP – Reps)

KB swings 53/35# NO HEAVIER

Metcon (AMRAP – Reps)

Sit ups

Metcon (AMRAP – Reps)

Pull ups

Tuesday, April 26th

CrossFit Hammermill – CrossFit

Warm-up

20:00 … Total

8:00 … GPP

10 BB good mornings

10 (5,5) lunges (no barbell)

10 sit ups

7:00 … Mobility Work

3:00 … Burgener Warm-up

.

SKILL

@20:00/0:500

5 total minutes …

review on how to properly perfrom box squat

VIDEO

@25:00 /05:00

Box Squats

https://youtu.be/1y-U8icpY_E

STRENGTH

@30:00 /15:00

7:00 … Work up to 70% of back squat

6:00 … 6×3 OTM box squats

*Focus on exploding from the bottom of the squat*

WOD

@50:00 /10:00

.

Metcon (Time)

3 rounds

15 HSPUs

15 DL 185/135# (Rx)

or 55% of 1 rep max DL which ever one is lighter – not considered RX.

Monday, April 25th

CrossFit Hammermill – CrossFit

Met-Con Day

Warm-up

20:00 … Total

10:00 … Run Warm-up

07:00 … Mobility Work

03:00 … Burgener Warm-up

.

VIDEO

@20:00 /05:00

Kipping Hand Stand Push-ups

https://youtu.be/InRvHNUOlSs

SKILL

@25:00 /10:00

Handstand push-ups

-How to do them & how to scale them

.

WOD

@35:00 /5:00

Warm up to WOD weight

.

Metcon (Time)

@40:00

20 MINUTE TIME CAP

Reps: 21-18-15-12-9

@115/75#

Hang Power Clean

OHSQ

.

Sunday, April 24th

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

SKILL

5 minute review … GHD sit ups

then complete …

7×10 OTM

WOD

Metcon (AMRAP – Reps)

AMRAP 5

Tire Flips

rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 5

Box Jumps 24/20″

rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 5

v-ups

Double Wod Sat


CrossFit Hammermill – CrossFit

WARM-UP

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

MET~CON

SNATCH (Weight)

With a Running Clock

A. At the 0:00

6 MINS to EST. a Heavy Fr Squat

B. at the 6:00

6 MINS to EST.a Heavy Single Snatch Grip Push Press

C. at the 12:00

6 Mins to EST. a Heavy Single OHS

D. at the 18:00

6 Mins to EST. a Heavy Single Snatch Balance

E. at the 24:00

6 Mins to EST. a Heavy Single Squat Snatch

F. at the 30:00

6 Mins to EST. a Heavy Single Fr Squat

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Rules

WOD 1 starts at the :10 past, no later.

Both WODS today are as individual.

There will be 3 min rest between WODS

160422 Friday

CrossFit Hammermill – CrossFit

Met-Con Day

WARM-UP

20:00 … Total

9:00 … GPP

Jump Rope:

5 rounds /1:00 /0:30

8:00 … Mobility Work

2:00 … Burgener Warm-up

.

SKILL

@20:00 /15:00

05:00 … Intro /Coach Movements

10:00 … OTM

5 Dead Hang Pull-ups

5 HandStand Push-ups

.

WOD

@35:00 /20:00

05:00 … Set-up & Movement Standards

.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Climbing Reps, +1 each round

~ 21 Dubs (Rx) /21 Singles (21, 22, 23, 24, 25, …)

~ Box Jumps (1, 2, 3, …)

~ T2B (1, 2, 3, …)

160421 Thursday

CrossFit Hammermill – CrossFit

Max Effort Day … Squat 1 rep max

WARM-UP

15:00 … Total

7:00 … GPP

50 WallBalls

6:00 … Mobility Work

2:00 … Burgener Warm-up

.

STRENGTH

@15:00 /20:00 … Back Squat

05:00 … Warm-up & Technique Check

15:00 … Work to a 1 Rep Max

.

Back Squat (1 rep max)

WORK

@35:00 /20:00

~ Keep same # for all movements.

.

Metcon (AMRAP – Reps)

@55/75#

AMRAP 3:00

10 Snatches

10 Front Rack Lunges (5/5)

Rest 3:00

.

Metcon (AMRAP – Reps)

AMRAP 3:00

10 SDLHP

10 Thrusters

Rest 3:00

.

Metcon (Calories)

3:00

Row for Calories