Long and Heavy


CrossFit Hammermill – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run
NOT FOR TIME

Metcon (AMRAP – Reps)

30 Min AMRAP

30 Min AMRAP

Starting with 5 Heavy Thrusters 95/135# and every 5th min(5-10-15-20-25) then complete

10 HSPU

20 American KB Swings 53/35#

30 Weighted Sit ups 35/45#
Each partner must complete 5 thrusters, before work can begin.

Continue were you left off after Thrusters.

Score will be total rep count

Friday, April 28th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 Front Squat (Increase weight… try to end up around 55% of 1 rep)

10yd Samson Lunge

Mobility

Hips & Hamstrings

STRENGTH

@20-40

20 minutes to establish 3 rep max

Front Squat

WOD

@40

Set up & get ready for WOD

Metcon (Time)

Teams of 2

Total Row 3,000m

Partner A: Rows

Partner B: 20 Alt. Pistols + 20 Sit Ups

*When partner B is done the work, switch*

Score is the time 3,000m is rowed

Thursday, April 27th

CrossFit Hammermill – CrossFit

Warm-up

Sprint Warm-Up

10 Minutes

Minute 1: 1x10yd sprint

Minute 2: 2x10yd sprint….

*Stretch remainder of the minute*

Mobility

@10-20

Focus on hips, lats & chest

STRENGTH

@20-40

Bridged Floor Presses

AHAP

15 DB/KB Bridged Floor Presses

4 Sets w/2:00 rests

Get the reps even if set must be broken 1x

WOD

@40

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 Burpee Box Jump Over 20/24″

10 KB Swings 35/53

Wednesday, April 26th

CrossFit Hammermill – CrossFit

Warm-up

Run warm-up

Mobility

@8-15

Focus on lats, hips & shoulders

WOD

@15

Review movements & set up for WOD

Metcon (AMRAP – Rounds)

EMOM 30 (10 ea)

Minute 1:

1 Squat Clean + 2 Hang Cleans

Minute 2:

10(F)/12(M) Calorie Bike

Minute 3:

10 Toe-to-Bar

-Use 70% of Squat Clean (scale down as needed)

-Do not drop bar, you must complete complex unbroken

-1st rep must be squat, 2 hang cleans can be power

Tuesday, April 25th

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds with bar

5 Squat Snatches

10 Burpees over bar

Mobility

Hamstrings & shoulders

SPEED

@15-30

Banded Deadlift

Banded DL @65% of DL

10×2 every 50 seconds

w/5sec hold on top of 2nd rep

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*8 minute time cap*

Accessory Work

3 Rounds

25 Glute Bridges

25 GHD Sit Ups

Monday, April 24th

CrossFit Hammermill – CrossFit

Warm-up

20 Minutes to warm up, crossover symmetry & stretch

Run 400m

Crossover Symmetry

Run 400m

*Depending on how many athletes are in the class break them up*

Example: Have some run 800m & do crossover after

STRENGTH

@20-40

Split Jerk (20 Minutes to find a new 3 rep max split jerk)

20 Minutes to find a new 3 rep max split jerk

WOD

@40

Metcon (Time)

4 Rounds

40 Double Under (120 singles)

10 HSPU

RX=No ab mat & dubs

Scale= Do not use more than one ab mat…scale down to a box HSPU

WORK

Crossover Recovery

Think BURPEE/PULL UP

CrossFit Hammermill – CrossFit

Warmup

100 KB movements (No Measure)

100 KB movements
Crossover Symetry for shoulders

hips,ankles,wrist

Metcon (Time)

3 RNDS for TIME

30 Burpee Pull Ups (bar 6″ above your reach)

30 Deadlift 225/155#

30′ FRT Rack Walking Lunge 50/35# DB

30 WB 20/16#

30 GHD Sit Up

30 KB Swing (Russian) 70/53#
As partners, 1 person works ata time.

May switch in and out as needed.

Cannot advance until all reps are completed of each movement.

Friday, April 21

CrossFit Hammermill – CrossFit

Warm-up

Junk Yard Warm-Up

Mobility

Focus on chest & hips

SPEED

Banded Speed Bench

@15 -30

Banded bench press

@40% w/3 second descents

8×3 every 50 seconds

WOD

@30

Set up for WOD

Metcon (3 Rounds for reps)

3 Rounds

1:00 ea station 15s transition

- DB Box Step Overs 35/50

- Sled Pull/Push 55/25

- Calorie on Bike

- Toe-to-Bar

- Calorie on Rower

Note: There is only 15 sec transition time throughout this workout. Be smart.

WORK

50 Side Bends w/weight

50 Russian Twists