Tuesday, February 28th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

Roll out

SKILL

@15-25

Spend time practicing double-unders (these will be in the open)

1-set max unbroken double-unders

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

WOD

@25

Metcon (3 Rounds for time)

0:00 – 6:00

42-30-18

Double Under & Sit-Ups

6:00-12:00

21-15-9

Power Cleans 95/135 & Toe-to-bar

12:00-18:00

15-12-9

Calories on bike & KB Swing 53/70

*Score is the times you get, rest the remaining time*

WORK

50 Glute Bridges

50 Superman

50 Hollow Rocks

Monday, February 27th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 Front Squats

10 yd spider-man

20 Lunges

Mobility

Hips, ankles & back

STRENGTH

@15-35

20 minutes to establish a 1-rep max front squat

Sets 1-3: 15 banded triceps extensions

Front Squat

WORK

@35-55

@55% of Front Squat

4 Rounds

1:00 Max Effort Front Squats

2:30 Rest

CFHM Front Squat Test (4 Rounds for reps)

4 Rounds @55% of Front Squat

1:00 Max Effort Fr. Sq.

2:30 Rest

SWEAT

1000m Row (Time)

Max Effort 1000m Row

Sunday, February 26th


CrossFit Hammermill – CrossFit

Warm-up

Athlete choice

*Suggest the run warm up*

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

HAPPY OPEN


CrossFit Hammermill – CrossFit

Warm-up

3 rounds

200m row

8 DM snatch

6 burpee box jump over

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Friday, February 24th

CrossFit Hammermill – CrossFit

Warm-up

Sprint warm up

Minute 1:1 sprint

Minute 2: 2 sprints….. until 10

Stretch out remaining of the minute

Mobility

@10-20

Ankles, wrists and lower back

SPEED

@20-35

8×3 @65% of DL

:30 Rest

Banded Deadlift

SWEAT

AMRAP 14

10 – 10yd sprints

20 cal row

30 double unders

40 sit ups

Metcon (AMRAP – Rounds and Reps)

Mobility

17.1 is tomorrow!! Spend extra time rolling and stretching out

Thursday, February 23rd

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds

10 Push Press with bar

15 Sit-Ups

20 Air Squats

Mobility

Focus on shoulders and hips

STRENGTH

@15-35

Establish a new 1-rep max push press

Push Press

WOD

@35

*15 Minute Cap*

Metcon (Time)

For Time:

30 Alt. Pistols

30 Push Press 35/50 Dumbbell

25 Alt. Pistols

25 Push Press

20 Alt. Pistols

20 Push Press

15 Alt. Pistols

15 Push Press

10 Alt. Pistols

10 Push Press

*Push Presses are 1-arm (try to split up evenly

Pistols, L/R = 2

WORK

Spend the remaining time rolling out and stretching… 17.1 is announced tonight!

Wednesday, February 22nd

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

@8-15 Work with bands

Gymnastics

@15-35

Pull-up and Muscle-Up Practice

This is the time to be working with your coach and focusing on:

Kipping Pull-Ups

Butterfly Pull-Ups

Kipping Chest-to-bar

Butterfly Chest-to-bar

Bar Muscle-Ups

Ring Muscle-Ups

Reminder: The open is coming and these movements will more than likely be in it. Take the time to work on them.

WOD

@35

Metcon (Time)

For time:

4 Rounds

10 yd 1-arm w/DB Overhead walking lunge

10 Burpees

10 yd. 1-arm w/db Overhead walking lunge

10 Chest-to-bar pull-ups

RX=35/50

15 minute cap

WORK

50 Step-Ups with Dumbbells

Tuesday, February 21st

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 10

Clean grip with bar:

3 Dead lift to knee

3 Hang Power Cleans

3 Front Squats

3 Full Squat Cleans

*Coaches review with athletes, if coach approves athletes may increase weight*

Mobility

@10-20

Get ready to max out: Hips, ankles, lats

Weightlifting

1 rep max squat clean

@20-40

Squat Clean

WOD

@40

Metcon (Calories)

AMRAP 12

Teams of 2

Partner A: Rows for calories

Partner B: Plank hold (on forearms not on hands)

-Score is the amount of calories you get in 12 minutes

-Partner must be in the plank for calories to count

Monday, February 20th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

6 Dumbbell 1 Arm, Squat Snatches (3/3)

12 Sit-ups

16 Mountain Climbers

Mobility

@7-15 Focus on lats and overhead mobility

SPEED

@15-30

8×3 Snatch Balance OTM @65% of snatch

Snatch Balance

WOD

@30

Set up for WOD

Metcon (AMRAP – Rounds)

EMOM 10 (5 ea)

Minute 1: 8 (4/4) Dumbbell Squat Snatches 35/50

Minute 2: 12 V-Ups

*No rest in between*

EMOM 10 (5ea)

Minute 1: 8 Toe-to-bar

Minute 2: 8 (F)/ 12(M) Cal on Bike (or row)

Athletes will complete the first EMOM couplet (10 rounds total) and then complete second EMOM couplet (10 rounds total)

Score – How many rounds you complete

*If you do not complete a round, take the next movement off*

Y

Sunday, February 19th


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

50 C&J 135/95#

50 GHD sit-ups

50 Back Squats 135/95#

50 GHD sit-ups

50 C&J 135/95#