Saturday, May 21st

CrossFit Hammermill – CrossFit

Whatever Hilary, Marisa, & Nicole want!

Warm-up

3 rounds

10 air squats

20 mountain climbers

10 sit ups

WOD

1-Rep Max Thruster (10 Min)

Rest 3 Minutes

Teams of 2:

100 GHD sit ups

80 Box Jumps 30/24″

60 HSPU

40 cal row

20 Squat Cleans 205/145#

40 cal row

60 HSPU

80 Box jumps 30/24″

100 GHD sit ups

Metcon (Time)

Thruster

Friday, May 20

CrossFit Hammermill – CrossFit

WARM-UP

3 Rounds

10 Sit Ups

15 WB

Mobility

@8-15

SKILL

@15-25

3 Sets Max Rep Strict Toe-to-Bar

*try to get the same # across… if not record 1 set x max of the highest you got*

Strict Toes-To-Bar

SPEED

@25-35

Use 60% of Full Snatch

8×3 Snatch Balance every 40 seconds

Snatch Balance

WOD

@35

2 Rounds

AMRAP 4

5 OHS

10 Overhead Lunges (5/5)

REST 1 Minute

AMRAP 4

5 T2B

10 Thrusters

REST 1 Minute

RX=75/115 & T2B

Score= Rounds & Reps of the two metcons

*Start off where you left off*

Metcon (AMRAP – Rounds and Reps)

5 OHS 10 OHL

Metcon (AMRAP – Rounds and Reps)

5 T2B 10 Thrusters

Thursday, May 19

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

@8-15

SKILL

@15-40

Coach will review the Rules of Today

Each station will have 2 components, you will have six minutes at each station

Station 1:

L-Sit Hold

-Athlete will get 2 chances to hold a ME L-Sit on parallettes

-RX will have a 12″ box to hold their feet over

-Arms cannot be touching sides of body

-Once feet touch the time ends

Row 500m

-Rowers will be set to 500m

-Time will be taken once 500m is complete

Station 2:

Double-Unders

-RX is double unders

-Complete as many as possible in an unbroken set

Pull-Ups

-Strict, Kipping, and/or Butterfly

-Complete as many pull-ups as possible in an unbroken set

-Once movement breaks your set is done

Station 3:

Broad Jump

-Athletes will start with toes on line

-Athlete will jump as far as possible

-Score is taken from the back of heel where the athlete lands

Box Jump

-Athlete will try to jump as high as possible

-They are allowed a one-step take off

-Show control at the top of box

Max Effort L-Sit Hold (Time)

Max Effort L-Sit Hold

-Use Parallettes

-Feet must remain above 12″ box

-Arms cannot touch sides of body

500m Row (Time)

Max Effort 500m Row

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Pull-ups

Max Height Box Jump (Distance)

Max Height Box Jump

Max Effort Broad Jump (Distance)

Max Effort Broad Jump
Athlete Starts standing at staring line with two feet and jumps as far as possible

Score= back of heel

WOD

@40

*12 Minute Cap*

Scaled=2x singles

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Wednesday, May 18

CrossFit Hammermill – CrossFit

Warm-up

Full Junk Yard

Mobility

@8-15

WORK

@15-30

12 EMOM

ODD: 10 Underhand bent over rows

EVEN: 8 Good Mornings (from racks)

-Use moderate weight

-BOR is strict (no kipping the bar up)

*Share bars if needed*

Bent Over Row

Good Mornings

SPEED

@30-45

12×2 @60% of DL with bands

Every 40 seconds with a 3 second pause on top of last rep

Deadlift

WOD

@45

3 RFT

15 DL 155/225

15 Box Jump 20/24

*12 Minute Cap*

Metcon (Time)

Tuesday, May 17

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds or 8 Minutes

10 Push-Ups

10 Sit-Ups

10 Air Squats

Mobility

@8-15

Chest, wall slides, wall squats

Weightlifting

@15-35

5 Minute Warm-Up

15 Minutes to Establish a 1-Rep Max Decline Bench

Decline Bench

STRENGTH

@35-45

Use 95/135 OR drop down to 70% of what you hit today.

*use the lesser of the two*

Complete 1 set max reps flat bench

Bench Press

WOD

@45

*Use rig for 6″ target*

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Monday, May 16

CrossFit Hammermill – CrossFit

Warm-up

Sprint Warm-Up

Minute 1: 1 Sprint

Minute 2: 2 Sprints

Minute 3: 3 Sprints…. complete 10 minutes

Mobility

@10-20

Focus on hips, chest, lower back

*Burgener with bar*

SKILL

@20-40

16 EMOM

ODD: 1 Minute Plank

EVEN: 3 Hip thrusters off bench with 3 second pause for each

WOD

@40

Regionals Event 3 2016 (Time)

Regionals 2016

Event 3

104 Wall-Ball Shots 14/20 &10ft target (M&F)

52 Pull-Ups

*15 Minute Time Cap*

Saturday Fun, I think NOT

CrossFit Hammermill – CrossFit

WARM-UP

Block Run (No Measure)

Hamstrings

Lower Back

Wrist

8 MINUTE AMRAP (AMRAP – Rounds and Reps)

10 DEADLIFTS 135/95#

20 BOX JUMPS

15 DEADLIFTS 185/135#

20 BOX JUMPS

20 DEADLIFTS 225/155#

20 BOX JUMPS

25 DEADLIFTS 275/185#

20 BOX JUMPS

30 DEADLIFTS 315/205#

20 BOX JUMPS

35 DEADLIFTS 365/225#

20 BOX JUMPS

BOX HEIGHT 24/20″

REST 5 MINUTES

AS PARTNERS SWITCH AS NEEDED, ADD WEIGHT WHILE PARTNER IS WORKING, 2 BARS PER TEAM.

GYMNASTY FUN (Time)

AS PARTNERS COMPLETE THE FOLLOWING, SWITCH AS NEEDED, MUST COMPLETE AT LEAST 1 REP OF ALL MOVEMENTS.

20 T2B

40 HSPU

60 PUSH UP

80 SIT UP w/ 55-45#

100 MOUNTIAN CLIMBERS-L/R =1

Thursday, May 12

CrossFit Hammermill – CrossFit

Warm-up

EMOM 8

ODD:

3-5 Strict Pull Up

10 Air Squats

EVEN:

10 Lunges (5/5)

10 Sit-Ups

Mobility

@8-15

Focus on hips, lower back, Lats, and ankles

SKILL

@15-25

Pull Up Practice

-Strict

-Kipping

-Butterfly

-Scale Downs

If athlete can do 10+ Kipping Pull Ups they can practice butterfly

SPEED

@25-40

5 Mintue Warm-Up

8×3 on the minute:

5 Second Descend to Bottom of Squat

3 Second Pause on Bottom

EXPLODE UP

*Use 55% of Back Squat & take from rack*

Tempo Back Squat (8×3)

WOD

@40

AMRAP 12

30 Alt. Pistols (15/15)

10 T2B

Metcon (AMRAP – Rounds and Reps)