Thursday, June 30th

Announcements

Monday, July 4th we will hold 1 class at 9am. All other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

400m run

Mobility

-Shoulders

-Lats

-Hamstrings

SKILL

6 minutes … GHD Sit-Up

SKILL

7 minutes …. pull ups

-dead hang

-kipping

-butterfly

WOD

1 minute on …

10 second transition …

1 minute rest between rounds

Metcon (AMRAP – Reps)

4 rounds

-cal row

-v-ups

-wallballs
Total Rep Count

Wednesday, June 29th

Announcements

Monday, July 4th we will hold 1 class at 9am. All other classes are cancelled!

CrossFit Hammermill – CrossFit

LIFT THAT BUTT!

Warm-up

AMRAP 7

10 BB Good Mornings

10 Mountain Climbers

20yd Bear Crawl

Mobility

-Quads

-Hamstrings

-Shoulders

SPEED

Work up to 50% of 1 rep max Deadlift

-Stiff Leg DL

OTM … 6×3

VIDEO

https://youtu.be/NEnxB3EF6cE

WOD

10 minute time cap

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

WORK

Bulgarian split squat off box w. KB

4×12 (6/6)

- Use any KB weight

-No time cap

-GET THE WORK DONE!

VIDEO

https://youtu.be/3dDOWcEvKA8

Tuesday, June 28th

CrossFit Hammermill – CrossFit

Warm-up

3 rounds

10 strict press

10 air squats

10 sit ups

20yd sled push

Mobility

-shoulders

-chest

-hamstrings

*2 minute (each side) band work off rig*

VIDEO

https://youtu.be/PsiO8lZTU2I

VIDEO

https://youtu.be/SQncxXAlBFE

STRENGTH

20 minutes to establish a 3 rep max Split Jerk

Split Jerk

WOD

Metcon (Time)

5 sit-ups

10 dubs (30 singles)

10 sit ups

20 dubs (60 singles)

15 sit ups

30 dubs (90 singles)

20 sit ups

40 dubs (120 singles)

25 sit ups

50 dubs (150 singles)

30 sit ups

60 dubs (180 singles)

Monday, June 27th

CrossFit Hammermill – CrossFit

Let’s get those benchmark WODs in this week!

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

10 minute review & practice….

Pistols

VIDEO

https://youtu.be/qDcniqddTeE

Regional Workout Event 4 (Time)

4 rounds

28 Pistols

15 Power Cleans 115/80#
Alternating Pistols (1,2 ….)

WOD

Sunday, June 26th

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

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Friday, June 24th

CrossFit Hammermill – CrossFit

Warm-up

Warm-up (No Measure)

Run Warm-up with animals

-run half speed

-skips

-bear crawl

-duck walk

-butt kicks

-toe touches

-bend & snap

-step overs

-side slides

-spider-man

-inch worm

-donkey kicks
8 total minutes

Mobility

-shoulders

-hips

-hamstrings

SKILL

10 minutes ….

Handstand work

-HSPUs (strict & kipping)

-Walk progressions

WOD

Metcon (Time)

25 minute time cap

RX+=115/75#

RX=95/65#

10 Front Rack Lunges

20 Hang Power Cleans

10 Front Rack Lunges

20 S2OH

10 Front Rack Lunges

20 Thrusters

10 Front Rack Lunges

20 Deadlifts
Lunges=5/5

Thursday, June 23rd

CrossFit Hammermill – CrossFit

Warm-up

10 OTM

Even: 7 BB Good Mornings

Odd: 7 Back Extensions

SPEED

Work up to 60% of Squat Snatch

8X1 every :50 seconds

Snatch Grip DL

Snatch High Pull

Squat Snacth

*go back to floor between each movement: touch and go*

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 GHD Sit ups

20 Air Squats

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Cal Row

40yd Gymnastics Bear Crawl

Wednesday, June 22nd

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

5 Burpees

10 Tricep Dips off bench

50 Singles

Mobility

-Shoulders

-Chest

STRENGTH

Work up to 70-80% of 1 rep max incline bench

Perform 5×5 Incline Bench …. SAME WEIGHT ACROSS

5 minute warm up ….

15 minutes to complete sets ….

Incline Bench

WOD

*20 minute time cap*

Metcon (Time)

5 rounds

10 Push Press

10 Back Squats

10 Bar Facing Burpees

135/95#