Dirty Thirty


CrossFit Hammermill – CrossFit

Warmup

500 Meter row-moderate pace

then

3 rounds of Cindy-5 Push ups/10 sit ups/15 air squats

Mobility

Warm-up

Row 500 meters then 3 rounds of Cindy 5 pullups/10 pushups/15 air squats

“Dirty 30″ (Time)

30 Box Jumps 24/20

30 CTB pull ups

30 KBS (American) 53/35

30 Front Squats 115/80

30 Toes 2 Bar

30 Push Press 115/80

30 Deadlifts 115/80

30 wallballs 20/14

30 Barbell Facing Burpees

30 Double Unders
Bar comes from the ground. To be done in listed order.

Friday, December 30th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm Up

Mobility

@8-15

Focus on hips and shoulders

*Coaches if you have more than 6 people in class have half start with WOD & other with skill*

SKILL

@15-35

15 minutes (5m each move) complete

Max Effort Broad Jump (Distance)

Max Effort Broad Jump

Max Effort Handstand Push-Ups

1 set max reps

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

@35

*16 minute cap*

If you do not finish within time cap do not hit RX*

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Thursday, December 29th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 (5/5) Hip circles

5 Wall Squats w/2s pause at bottom

10 yd lunges

Mobility

@8-20 Stretch out & work on banded hip distractions

*Watch Video Prior to Class*

VIDEO

https://www.youtube.com/watch?v=wGNJGoxiUOI

STRENGTH

@20-45

25 minutes to establish a new 1×3 Back Squat

15 overhead kb extensions between sets1-4

Back Squat

WOD

@45

3 Rounds

20 Box Jumps 20/24″

20 2-arm KB snatch 35/53

10 minute cap

Metcon (Time)

WORK

If you have time

50 weighted step ups with barbell

Wednesday, December 28th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10yd inch worm

20 Mountain Climbers

10 yd spiderman

Mobility 8-15

SPEED

@15-30

70% of incline close grip bench

9×2 w/3sec pause @ bottom

<=90sec rest

Incline Bench

WOD

@30

TABATA

8 Rounds :20 on/:10s off

Push Ups

REST 1 Minute

8 Rounds :20s on/:10s off

Air Squats

REST 1 Minute

8 Rounds :20s on/:10s off

Sit-Ups

Score = lowest # of each movement in 8 rounds

Metcon (3 Rounds for reps)

WORK

Not for time:

4×12 bicep curls

4×12 skull crushers

Tuesday, December 27th

CrossFit Hammermill – CrossFit

Warm-up

Animals

@8-15 Mobility

Gymnastics

@15-30

15 Minute to do one of the following:

A. 3×20 toe-to-bar

B. 3×15 toe-to-bar

C. 3×10 toe-to-bar

D. 3×15 knee-to-elbow

E. 3×15 knee-to-chest

-Goal is to stay consistent*

-Pick one you know you can do & stick to the rep scheme

Toes-To-Bar

WOD

20 EMOM

Odd: 10 Wall ball 16/20# & 10/11′ + 20 Double Unders (40 singles)

Even: Max Unbroken Pull-Ups (scale- Jumping pull ups)

*Score = Number of unbroken pullups

If the movement is inconsistent the reps do not count, once you stop…REST remaining of the minute

If you do not complete *odd* minute take off the *even* round

Metcon (AMRAP – Reps)

Monday, December 26th

CrossFit Hammermill – CrossFit

Warm-up

Run warm up

Mobility

@8-15

Bands & roll out

SPEED

@15-30

70% of front squat

9×2 w/5sec pause at bottom & <=90 sec rests

Paused Front Squat

WOD

@30

For Time:

21 Bar Facing Burpees

3 Squat Cleans 165/255

REST 1 Minute

18 Bar Facing Burpees

3 Squat Cleans

REST 1 Minute

15 Bar Facing Burpees

3 Squat Cleans

Rest 1 Minute

12 Bar Facing Burpees

3 Squat Cleans

REST 1 Minute

9 Bar Facing Burpees

3 Squat Cleans

*Score is whatever time you finish (including rest time)*

Scale to 85% of squat clean

[20 min cap]

Metcon (Time)

WORK

If there is time:

3 rounds NOT for time

25 GHD SitUp

25 back extensions (2 second pause at parallel)

12 DAYS of CHRISTMAS

CrossFit Hammermill – CrossFit

WARM-UP

100 KB movements (No Measure)

100 KB movements

Metcon (Time)

For Time

1 HSPU

2 WB 20/14#

3 OVHD SQ 95/65#

4 Pistols

5 Pwr Clean 95/65#

6 OVHD Lunge 45/35# Plate

7 T2B

8 Back Squat 95/65#

9 R KB Swing 70/53#

10 R Twist 35/25#

11 Thrusters 95/65#

12 Pull Up
Just like the Christmas Carol,

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

45 min TIME CAP

Friday, December 23rd

Announcements

Saturday, December 24th 9am ONLY.
CLOSED: Sunday, December 25th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 10

15 banded leg curls

10yd inch worm

5 Deadlifts (Add # each round, try to warm up to 50% of DL)

Mobility

@10-20

10 Rollback to straddles

*Focus on posterior*

STRENGTH

@20-45

25 minutes to establish 3RM Deadlift

Deadlift

WOD

@45

Metcon (Time)

3 RFT

10 Pistols (5/5)

15 Sit-Ups

20 American KB Swings 53/70

*10 minute cap*

Thursday, December 22nd

Announcements

Saturday, December 24th 9am ONLY.
CLOSED: Sunday, December 25th
There will be no Yoga this Sat, Christmas Eve.
Yoga will resume on Sat Dec. 31st

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 Power snatches

5 OHS

5 Snatch balances

5 Sott Press

Mobility

@8-15

Focus on Hips & Lats

SPEED

@15-30

Overhead Squat (65% of OHS5x5 w/5 second pauses at the bottom and )

65% of OHS5x5 w/5 second pauses at the bottom and <=2:00 rests

WOD

@30-45

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

WORK

@45

8 Rounds

:45sec plank :30sec rest