WEDNESDAY 11/30/2016

CrossFit Hammermill – CrossFit

Warm-up

Total 15:00 min

8min AMRAP w/partner

250m row partner 1

15 wall-balls partner 2

stretch & mobility

Burgener

SKILL

Metcon (AMRAP – Rounds)

10min EMOM

odd min- clean complex

even min- 4 bar muscle ups

complex: power clean, hang squat clean, 2 front squats @75-80% of clean

if athlete has ring muscle ups and wants to work on them have them do 4 ring muscle ups

athletes scaling option should be the next hardest option if they cannot perform muscle-up

Metcon

start @40

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
RX 135/95

Air Squats

TUESDAY 11/29/2016

CrossFit Hammermill – CrossFit

Warm-up

total 15:00min

8min… w/PVC

10 Snatch grip deadlift

10 Snatch grip high pull

10 over head squat

10 sott press

stretch&mobility

Burgener

Weightlifting

start @20-40

Establish 1RM Squat Snatch

Snatch (1-1-1-1-1-1-….)

Metcon

start @45

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

15 power snatch

15 over squats

30 dubs

60 singles-scaled

Rx 75/55

MONDAY 11/28/2016


CrossFit Hammermill – CrossFit

Warm-up

Total 15:00min…

8min

10 yard Gymnastics bear crawl

10 hollow-rocks

10 pike push-ups

10 yard lunge

stretch&mobility

burgener

Weightlifting

@20 Banded Decline Bench

Banded Decline Bench (6×3)

@70% 1RM Decline Bench

every :30 secs start new set

lets work on that speed

Metcon

Start @33

12 min time cap

Metcon (Time)

27-21-15-9

Kb swing

Cal Row

Rx 53/35

Rx+ 70/53
Run (2) heats if needed because of rowers second group can do accessory work in this time

Accessory Work

3×15 decline Skull crusher tricep extension w/barbell

3×15 upright row

weight 45/35 also depending on athlete may put 5’s or 10’s on only if they can maintain 15 reps

Sunday, November 27th

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

Metcon (Time)

Teams of 2

20-18-16-14-12-10-8-6-4-2

Front Squats 135/95#

Pull Ups

Box Jumps

Recovery Saturday


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

Metcon (Time)

Teams of 2

5 RFT

10 Bicep Curls 95/55

20 Ring Dips

30 HSPU

40 Box Jump

50 GHD/Vup

FRIDAY 11/25/2016

CrossFit Hammermill – CrossFit

Warm-up

Total 15:00

8 min

10 yard gymnastics bear crawl

10 wall-balls

10 yard spider-man lunge

stretch &mobility

Burgener

Weightlifting

start @20-40

establish new 1RM incline bench

Incline Bench (1×1)

Metcon

start @ 45

15min time cap

Metcon (Time)

1000m Row @ beginning or end of 5 rounds

5 RFT

10 ring-push-ups

10 hollow rocks
cannot split 1000m into (2) 500’s all 1000m must be done at one time

Thanksgiving Day TeamSpirit

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 (AMRAP – Reps)

As Teams of ???

CONGA STYLE FUN – 40 MIN AMRAP

5 C2B

10 DL 155/105

15 Goblet SQ 53/35

20 H Clean 115/75

25 W Sit Up 35/25

30 WB 14/20

elements will be added if needed…

WEDENSDAY 11/23/2016

CrossFit Hammermill – CrossFit

Warm-up

Total 15:00

4 rounds w/pvc

10 front squats

10 yard duck walk

10 thrusters

10 yard inch-worm

stretch&mobility

burgener

Weightlifting

start@ 20-40

establish new 1RM front squat

Front Squat (1-1-1-1-1-1-…..)

Metcon

Metcon (Time)

3 RFT

10 front squats

10 push-jerks

Rx 155/105
12min time cap

push-jerks not push press or strict press lets work on push-jerks

TUESDAY 11/22/2016

CrossFit Hammermill – CrossFit

Warm-up

Total 15:00min

Partner warm-up

8:00min

250m Row partner 1

10 burpees

stretch&mobility

burgener

Weightlifting

start @20

Banded Incline Bench (6×3)

@65% of 1RM incline bench

bench placed on (2) 45lbs create more of an incline

2sets narrow grip

2sets normal grip

2sets wide grip
if 65% is to heavy lower weight we want speed through this movement

Metcon (AMRAP – Reps)

10min Ascending Ladder

2 ring-dips

2 one arm kb snatch

4 ring-dips

4 one arm kb snatch

6 ring-dips

6 one arm kb snatch

…… continue up by 2

Rx 53/35 kb

Rx+70/53

alternate arms and each rep comes from floor
box dips for scaling

no bands

Metcon

WORK

3 sets superset

15 front raises

15 reverse flyes

use 5lb plates or 2.5lbs

MONDAY 11/21/2016

Announcements

Wednesday, November 23rd: 5,6,7,8AM ONLY -NO 9AM.
Thursday, November 24th (Thanksgiving): CLOSED.

CrossFit Hammermill – CrossFit

Warm-up

Total 15:00

3 rounds

10 push-ups

10 sit-ups

10 air squats

stretch & mobility

Burgener

Metcon

start@ 35

Metcon (Time)

For Time:

40 pr snatches 115/75

30 overhead squats 115/75

20 burpee BJ overs 24/20

10 strict HSPU

Rx+ 135/95

deficit HSPU 45lb plate
20 min time cap