160420 Wednesday

CrossFit Hammermill – CrossFit

Dynamic Effort Anterior … Snatch Balance

WARM-UP

15:00 … Total

7:00 … GPP

3 Rounds:

3 TGU’s /side

3 One Arm Thrusters /side

6 OverHead Squats w/PVC

6:00 … Mobility Work

2:00 … Burgener Warm-up

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SPEED

@15:00 /15:00 … Snatch Balance

05:00 … Warm-up to 65%(OHSQ 1RM)

10:00 … 8 sets x 3 reps /0:40

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STRENGTH

@30:00 /10:00 … TGU Test

This is a personal test.

If you are able to do more than 30, then make a note to move up in weight next time.

10 minute TGU Test (AMRAP – Reps)

W/heaviest weight possible … 10 min, from the floor, alternate arms every rep … TGU!

SWEAT

@40:00 /15:00

05:00 Rest … Then

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Metcon (4 Rounds for reps)

Tabata

~ Sit-ups

~ Air Squats

Alternate movements each set.

8 sets of each at 0:20/0:10 timing.

SCORE:

The best and worst round of each movement.

160419 Tuesday

CrossFit Hammermill – CrossFit

Met~Con Day … “Air Force”

WARM-UP

15:00 … Total

7:00 … GPP

WOD Practice w/PVC or Empty Bar … 2 Rounds:

5 Thrusters

5 Sumo DL High Pulls

5 Push Jerks

5 OverHead Squats

5 Front Squats

6:00 … Mobility Work

2:00 … Burgener Warm-up

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WORK

@15:00 /12:00

OTM

Even: 5 GHD Extensions, pause at top

Odd: 10 Hollow Rocks

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WOD

@30:00 /17:00 Time Cap

“Air Force”

Bar # = 50%(Thruster 1RM) OR 95/65# which ever is LESS.

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Metcon (Time)

For Time:

20 Thrusters

20 Sumo DL High Pulls

20 Push Jerks

20 OverHead Squats

20 Front Squats

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160418 Monday

CrossFit Hammermill – CrossFit

Dynamic Effort Posterior … Power Pulls

WARM-UP

15:00

7:00 … GPP

10 WallBalls

10 Situps

10 Jumping Pull-ups

6:00 … Mobility Work

2:00 … Burgener Warm-up

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SPEED

@15:00 /15:00 … Power Pulls

05:00 … Warm-up to 65%(Clean 1RM)

10:00 … Power Pulls

8 sets x 3 reps /0:40

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WOD

@30:00/20:00 Time Cap

There is no time stoppage between the squat and the couplet.

Rx+ is achieved when the athlete uses the Rx+ # for both portions of the couplet.

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Metcon (Weight)

5:00 Buy In:

3 rep Back Squat

Then …

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Metcon (Time)

Reps: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

OverHead Lunge w/plate @25/45/65# (L,R=2)

Russian Kb Swings @35/53/70#

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GET YOUR RUN ON

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

4 RFT: NAUGHTY NANCY (Time)

4 RFT

600 M RUN

25 OHS 140/95#

7 MIN REST

MET~CON

Rules

In WOD 1 you work as an individual, WOD 2 you are a team.

WOD split reps up anyway yoou want, 1 person can do all reps if so desired

Metcon (Time)

3 RFT

14 Squat CL 205/145

21 Strict HSPU

28 box jump 20/24

35 KB Swing Russian 53/70

50 Sit Up

160415 Friday

CrossFit Hammermill – CrossFit

Max Effort Day … DeadLifts x 1 Rep Max

WARM-UP

20:00 … Total

10:00 … GPP

4 rounds /10 each:

Alternating 1 Arm Kb Swings (5/5)

Figure 8’s around legs

Alternating 1 Arm Kb Snatch (5/5)

07:00 … Mobility Work

02:00 … Burgener Warm-up

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STRENGTH

@20:00 /20:00

Max Effort DeadLifts … 1 Rep Max

05:00 … Demo & Warm-up

15:00 … Work to a 1 rep max

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Deadlift (1 rep max)

WORK

@40:00 /20:00

04:00 … Set-up & Explain

16:00 … WOD Time

Kb carry: 10y = 1 rep

Get-up: On floor, on back, draw in knees & rock/roll to feet to get up without the use of your hands

Front Squat: # used is the score for the round. increase/decrease as needed each round. If you fail during the round then your score is 0.

Metcon (4 Rounds for reps)

4 rounds /1:00 work /0:15 rest

Kb 1 Arm Overhead Carry @35/53#

Get-up & Box Jump @20/24″

Front Squat x 5

160414 Thursday

CrossFit Hammermill – CrossFit

Dynamic Effort Day … Speed Bench Press @60%

WARM-UP

15:00 … Total

7:00 … GPP

3 Rounds:

10 WallBalls

10 Kb Rows

10 Sit-ups

6:00 … Mobility Work

2:00 … Burgener Warm-up

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SKILL

@15:00 /15:00

Jerk Work

05:00 … Instruction

Empty bars & practice complex on Coach’s cue

10:00 … OTM 10 sets x 3 reps … Increase # each set on Coach “ok”

Complex:

“Dip” & pause,

“Drive” bar to eyes, shrug shoulders, on toes & pause,

“Split” & explode to split stance.

SPEED

@30:00 /15:00

Pause/Drive Bench Press

05:00 … Warm-up to 60%(Bench 1RM)

10:00 … 8 sets x 2 reps as follows:

Rep 1: Pause 3 seconds at bottom, Explode up

Rep 2: Fast rep, No pause

Metcon

@45:00 /12:00 Time Cap

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Metcon (AMRAP – Reps)

@45:00 /12:00 Time Cap

4 Rounds:

Max Rep Bench Press @80% or Body weight whichever is Less

Max Rep Pull-ups

Metcon (Time)

160413 Wednesday

CrossFit Hammermill – CrossFit

Met-Con Effort … Overcoming Obstacles

WARM-UP

20:00 Total

9:00 … Walk-Thru Obstacle Course

1x Together & Explain

2x Individually

6:00 … Mobility Work

2:00 … Burgener Warm-up

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WOD

@25:00 /30:00 … Total

Score:

1) Your individual number of rounds

2) Your training session’s average rounds

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Metcon (AMRAP – Rounds)

Individual Score:

300m Row

3 Tire Flips, climbing over between flips

20 yard Sled Push @35/70#

5 WallBalls

5 Box Bear Crawls

5 Pull-ups … Any type/grip

5 Bar Hopping Burpees

5 WallBalls

5 Squat Unders

5 Kb Russian Swings @35/53#

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Metcon (AMRAP – Rounds)

Your Team’s Average # of Rounds

041216 Tuesday

CrossFit Hammermill – CrossFit

Dynamic Effort Posterior … Pause Squats @60%

WARM-UP

20:00 Total

10:00 … GPP

4 Rounds:

5 TGU’s each side

100 Singles

10 Sit-ups

07:00 … Mobility Work

02:00 … Burgener Warm-up

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SPEED

@20:00 /15:00 … Pause Squats

05:00 … Warm-up to 60%(Back Squat 1RM)

10:00 … OTM ~ 10 sets x 2 reps w/3 second pause at the bottom of each rep

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WOD

@35:00 /05:00 … Set-up for WOD

@40:00 /15:00

Score only the lifts for rep count … Not the Dubs (those are just for FUn)

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Metcon (AMRAP – Reps)

AMRAP 15 … BB Complex @80%(Clean):

1 DeadLift

1 Clean Power Pull

1 Squat Clean

& 30 Dubs /30 Singles

then …

2 of each

& 30 Dubs /30 Singles

then …

3 of each

& 30 Dubs /30 Singles

then …

Start entire evolution over at 1 rep each

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041116 Monday

CrossFit Hammermill – CrossFit

Max Effort … Thruster x 1

WARM-UP

20:00 Total

12:00 … GPP

500m Row (anytime)

and

3 Rounds:

10 Hand Release Push-ups

10 Air Squats

10 Hollow Rocks

6:00 … Mobility Work

2:00 … Burgener Warm-up

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SKILL

@20:00

15:00 … Clean Complex

Add weight each set as long as complex is good … Coach gets final say

05:00 Review Complex & Warm-up

10:00 On the 0:45 Complex of:

~ Floor to bottom of knee & Pause

~ Bottom of knee to mid-thigh & Pause

~ Mid-Thigh to Hip & Pause

~ Explode hips, turn over into full squat clean

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STRENGTH

@33:00

12:00 … Thruster

Work to a 1 rep max

~ Pull from the floor

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Thruster (1 rep max)

WORK

@50:00

Metcon (3 Rounds for reps)

3 rounds /1:00 each

~ Jerk @70%(Thruster 1RM)

~ Row for Calories

~ Frisbee Pikes