Tuesday 1/31/2017


CrossFit Hammermill – CrossFit

Warm-up

Total…15min

7min…

10 Banded Good Mornings

20 yard bear crawl

10 lunges (5/5)

20 yard Shuttle sprint

8min… Stretch&Burgener

Weightlifting

@16-19 Go over Weightlifting movement

@20-35 warm-up and complete work

Snatch grip deadlift @65% of 1RM DL w/ 3 sec hold @knee height

8×3

Snatch Grip DL (8×3)

@65% 1RM DL

w/3 sec hold at knee height

Metcon

@36-44 Go over WOD movements/ choose weight

@45 start wod

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 power snatches

50 double unders

Rx 95/65

50 singles= scaled

Monday 1/30/2017

CrossFit Hammermill – CrossFit

Warm-up

Total…15min

7min… 3rounds w/pvc & 3rounds w/barbell

3 strict press

3 push-press

3 push-jerks

3 split-jerks

perform 5 wall squats after each round

8min Stretch & Burgener

Weightlifting

@16-19 Go Over Strict Press

@20-40 Establish new 3RM Strict Press

* Between Sets 1-4 complete 15 seated band leg curls

Press

Front Press, Strict

Metcon

@45 start WOD

*explain GHDSUP/Push Press and scaling options

13min time cap

Metcon (Time)

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

GHDSUP

Push-press

Rx 75/55

*kicker if you the drop bar during a set you will have to perform 3 over the bar burpees
This meant to be fast and unbroken as much as possible

Sunday, January 29th

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 (AMRAP – Rounds and Reps)

ARMAP 25:

Teams of 2:

12 Calorie Row

12 Back Squats 135/95#

12 T2B

12 Wallballs

*Full rounds, then change partners*

MID LINE CONDITIONING

50 sit ups

50 russian twists (L/R=1)

50 back extensions (superman for a scale)

Lift Off

CrossFit Hammermill – CrossFit

PRE-PRACTICE

All Athletes … Get a bar … Claim some floor space

WARM-UP

@0:00/4:00 …

BB Complex ~ 5 each ~ AMRAP 4

.. DeadLift

.. High Pull, from hang

.. Muscle Clean, from high hip

.. S2OH

… REPEAT

PRACTICE

@4:00 /4:00 …

Coach Demonstration /Review: Snatch

.. All Athletes on the floor with their empty bars, practice snatch

.. No Athlete adds weight until Coach approves of your snatch technique

.

OLYMPIC

@8:00 /10:00

.. Snatch warm up to 80%

.. Think one lift every 1 1/2 to 2 minutes … @10%, 30%, 50%, 70%, 80%

.

Snatch (1×1)

@18:00 /10:00

30 seconds to lift, 1 person at a time. 3 attempts to get your max effort lift, (each person goes through before second and third lift) must have sucessful lift before moving up in weight.

After last attempt start to work your Clean & Jerk technique.

Clean and Jerk (1×1)

@28:00 /10:00

30 seconds to lift, 1 person at a time. 3 attempts to get your max effort lift, (each person goes through before second and third lift) must have sucessful lift before moving up in weight.

Olympic Lifting Total (Total Weight)

Metcon (No Measure)

@45:00 /15:00

Partner Chipper

.. 200 Dubs

.. 80 T2B

.. 60 Burpees

.. 40 Wallballs

.. 20 HSPU

.. 15:00 Time Cap
~ One partner works at a time.

Metcon (Time)

Chipper Time

Metcon (AMRAP – Reps)

Chipper Reps

Friday 1/27/2017

CrossFit Hammermill – CrossFit

Warm-up

Total…15min

7 min…

10 push-ups

10 air-squats

10 sit-ups

10 scapula pull-ups

8min.. Stretch & Burgener

Weightlifting

@16-20 go over Incline Bench/warm-up

@20-30 complete 8×3 Banded Tempo Incline Press @60%1RM Incline Bench Press

3 sec decent explode once touches chest

Banded Tempo Incline Bench Press (8×3)

3 sec Decent

Green Band= bench over 200LB

Blue Band = Bench 100-200LB

Red Band= <100

Metcon

@31-39 Go Over WOD Movement/Choose weight

@40 Start WOD

10 min time cap

Metcon (Time)

21-15-9

Squat Cleans

Pull-ups

Rx 95/65
This is meant to be a fast burner, so scale accordingly

Accessory Work

100 Banded Tricep push-down extensions

100 Low Band Overhead tricep extensions kneeling

10 min to complete reps/ break them up as needed

Thursday 1/26/2017

CrossFit Hammermill – CrossFit

Warm-up

Total…12min

6min

20 singles

10 pulls on rower

20 yard sampson lunge

6min Stretch & mobility

*no burgener

Metcon

@12-19 go over WOD movements

Throughly go through HSPU Standards and Scaling options

@20 start WOD

Metcon (AMRAP – Reps)

4 Rounds

4min AMRAP

30/20 cal Row

25 10-yard shuttle sprints

AMRAP HSPU

4min Rest

score= total HSPU reps
If needed can use assault Bike if there is not enough rowers

Wednesday 1/25/2017

CrossFit Hammermill – CrossFit

Warm-up

Total… 15min

7min

Run Warm-up

8min.. Stretch & Burgener

Weightlifting

@16-20 warm-up to 60% of 1RM Front Squat

@20-30 Work

8×3 Front squat w/ 5sec decent

<90sec rest in between sets

Tempo Front Squat (8×3)

5sec Decent

@60% of 1rm

Metcon

@31-39 Go Over WOD movements/ Choose weight

@40 Start WOD

15 min time cap

Metcon (Time)

2RFT

10 1-arm KBSnatch (5/5)

20 yard 1-arm OH walking lunge (right arm)

10 1-arm KBSnatch (5/5)

20 yard 1-arm OH walking lunge (left arm)

25 V-Sit-ups

Rx+ 70/53

Rx 53/35

Tuesday 1/24/2017

CrossFit Hammermill – CrossFit

Warm-up

Total…15min

7min

10 pike push-ups

10yard Gymnastics bear crawl

10 air squats

10 yard burpee broad jump

8min Stretch & Burgener

Weightlifting

@15-20 Go over Bench

@20-40 Establish New 3rm Decline

*10 one leg Kb RDL in between sets 1-3…. 10 on each leg

Decline Bench (3-3-3-3-3-3….etc)

Metcon

@45 start Metcon

EMOM 10 (10 Rounds for reps)

EMOM 10

Odd: Bench ME reps

Even: Hollow-rocks ME reps

Rx 135/95

Flat Bench

if 135/95 is to heavy use 50% of 1RM flat bench… reminder that will be considered scaled if used.

RECOVERY

5 minutes Stretch & Mobility

Monday 1/23/2017

CrossFit Hammermill – CrossFit

Warm up

Total 15:00

7 min….

250m row

10 medball cleans

20 single unders

8 min… Stretch & Burgener

Metcon

@16-30 Coach Movements/ choose WOD weight

Work on DUBS

@32 start WOD……. 17min time cap

Lurong Resolution Challenge #2 01/23/2017 (Time)

50-40-30-20-10 For Time:

Wall-Ball

Double-Unders

Wall Sit-ups

LVL3-20lb/14lb WB

10ft/10ft target

MASTER + 14lb/10LB WB

DUBS for all

LVL2- 14lb/10lb WB

10ft/9ft target

MASTERS + SAME

25 DUBS for all

LVL1- 14lb/10lb WB

9 ft target for all

MASTERS + SAME

50 Singles for all
25,20,15,10,5 dubs for LVL2 Masters+

50,40,30,20,10 singles for LVL1

RECOVERY

10 min…. Stretch & Mobility

use bands, foam rollers, etc…

Mandatory

Sunday, January 22nd


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

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

MID LINE CONDITIONING

40 GHD Sit-Ups

30 V-Ups

20 Strict T2B

*not timed*