Tuesday 3/21/2017

CrossFit Hammermill – CrossFit

Warm-up

15:00 total

7min

5 push-ups

10 kb swings

15 air-squats

20 dubs/singles

8min Stretch & Burgener

Gymnastics

@15-35

Muscle-ups

Muscle-up (10×3)

Ring muscle up work
If athlete has muscle-ups this is a time to work on perfecting them i.e the pull or transition.

if athlete does not have muscle-ups assess what area needs work such as transition, dip, pull, kip etc. and they will do the 10×3 of that scaling option

Metcon

@40 start wod

18 min time cap

Metcon (Time)

5RFT

14- 1 arm DB snatch

28- dubs

Rx 50/35

56 singles=scaled

Monday 3/20/2017

CrossFit Hammermill – CrossFit

Warm-up

15:00 min total

7min

10 banded Good mornings

10 cals row/bike

10 kb goblet squats

8min stretch & burgener

Weightlifting

@16-19 Go over movement standards

@20-35 warm-up & work

Pause Front Squat (9×3)

@70% of 1RM

pause 3sec @ bottom

:15 sec work

:45 sec rest

Metcon

@40 start wod

15 min time cap

Metcon (Time)

9-12-15-12-9

clusters

bar facing burpees

Rx 115/80
cluster= squat clean into thruster

Sunday, March 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

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

17.4

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

CrossFit Games Open 17.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 225# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 155# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Friday, March 17th

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

SKILL

10 minutes of DL practice or 17.4 practice

WOD

Metcon (Time)

21-18-15-12-9-6-3

Push Press 115/75#

Box Jumps 24/20″

T2B

Thursday … Isometric Anterior

CrossFit Hammermill – CrossFit

WARM-UP

0:00 /15:00

7:00 … 1 Arm, Kb … 5 each side

Swings ~ Snatches ~ Squats ~ Windmills

6:00 … Mobility … Remember doing some TGU’s today!

2:00 … Burgener Warm-up

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STRENGTH

@15 /20:00

Take 8:00 to warm-up to a heavy TGU … Get coached.

then

10:00 TGU Test

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10 minute TGU Test (AMRAP – Reps)

W/heaviest weight possible … 10 min, from the floor, alternate arms every rep … TGU!
The goal is to achieve at least 30 reps … Then move to a heavier Kb next time!

MET~CON

@40 /18:00 Cap

6 Rounds:

10 Russian Swings @55/72#

10 yard Gymnastics Bear Crawl

10 Sit-ups

10 yard Gymnastics Bear Crawl

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Metcon (Time)

Thursday ~ 6 Rounds

Wednesday … Met Con Day

CrossFit Hammermill – CrossFit

WARM-UP

@0:00 /15:00

7:00 … Run Warm-up

6:00 … Mobility

2:00 … Burgener Warm-up

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PRACTICE

@15 /15:00

7:00 each:

Kb Windmills … 1 & 2 kb’s … (hamstring strength & shoulder stability/mobility)

TGU’s … 1 & 2 kb’s … (for tomorrow)

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WOD

@35 /21:00

4 rounds: AMRAP 4

30 Dubs (Rx)/Singles

15 Cal Row/Bike

10 Box Over Burpees @20/24″

Rest = 1:00, 1:30, 2:00

Where ever your round ends, pick up at the start of the new round.

Score is “Rounds & Reps”

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Metcon (AMRAP – Rounds and Reps)

Wednesday … Rounds & Reps

Tuesday … Isometric Posterior

CrossFit Hammermill – CrossFit

WARM-UP

@0:00 /15:00

08:00 … Sled Push @25/45# and Lap around box. … Minimum of 5 rounds … Max of 8

05:00 … Mobility

02:00 … Burgener Warm-up

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Snatch

SPEED

@15 /15:00

05:00 … Work up to 65%(Snatch) … Performing Snatch grip DL

10:00 …

Snatch grip DL/Banded @65%(snatch)

3 sec pause at knee

9 sets x 2reps /0:30 rests

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WORK

@30 /12:00

“Just Git ‘Er Done”

BB Rows … 3 sets x 12 reps

DB/Kb Lunges … One in each hand, (go heavy as possible) … 3 sets x 10 (5/5)

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Metcon

@50 /10:00

2:00 … AMRAP … Get up Wallballs @14/20 to 9/10′

Standing start, squat, roll back, roll forward to an ascending squat & launch medball.

1:00 … Rest

2:00 … AMRAP … Sprawling Wallballs

1:00 … Rest

2:00 … AMRAP … Regular Wallballs

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Metcon (3 Rounds for reps)

WallBalls

Monday … Max Effort Decline Bench

CrossFit Hammermill – CrossFit

WARM-UP

@0:00 /15:00

10:00 … Warm-up:

4 rounds:

1:30 Jump Rope &

Decline Bench … Reps @10, 10, 8, 8

5:00 … Mobility

.

STRENGTH

@15 /20:00

Decline Bench … Work to a max 1 rep

.

Decline Bench

WORK

@35 /05:00

Max Rep Kb/Db Military Press … no bouncing!

3 sets … 1:00 Work ~ 1:00 Rest ~ 1:00 Work ~ 1:00 Rest ~ 1:00 Work

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Metcon (Weight)

Max Rep Press (overhead)

Reps x Weight = Score

MET~CON

@45 /08:00

AMRAP 08

10 SDLHP @55/75#

10 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

17.3

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

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted