Thursday, April 20

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

@8-15

Shoulders, Hamstrings & Lats

WOD

@15-45

10 minute set up & warm up then start wod

*20 Minute Cap*

Use the lesser of 75% of split jerk or 105/155

NOTE: 105/155 is RX 70% is scaled

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

WORK

4 Rounds

1 Minute Plank

30 Second Rest

Wednesday, April 19

CrossFit Hammermill – CrossFit

Warm-up

800m Run or Run Warm-Up

Mobility

Focus on hips & hamstrings

STRENGTH

@15-35

5 minute warm up

Tempo Front Squat

@60% of Front Squat

12×2 w/3 second descents

Every 50 seconds

WOD

Metcon (AMRAP – Reps)

EMOM 12 (6 ea.)

ODD: 12 Box Jumps 20/24

EVEN: Max Effort Calorie Row

Score = Amount of calories

*If you do not complete 12 BJ take off minute of Row*

WORK

3 Rounds

20 Hollow Rock

20 Alt. V-Ups

Tuesday, April 18

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds

10 Each: Push up, Sit Up & Pull-up

Mobility

@8-20

Spend extra time stretching and using the cross over symmetry activation

STRENGTH

@20-40

Incline bench 1×3

*8 GHD leg curls (back extension to leg curl) sets 1-3

Incline Bench

WOD

@40

Metcon (Time)

For time:

25 Bar Facing Burpees

25 Toe-to-Bar

25 Bar Facing Burpees

25 Toe-to-Bar

25 Bar Facing Burpees

*15 Minute Cap*

RX= Toe-to-bar & two foot take off for burpee over bar

WORK

If there is time:

Accumulate 3 minutes L-Sit Hold (Parallette, Rings, Hanging off the Rig..)

Monday, April 17

CrossFit Hammermill – CrossFit

Warm-up

800m Run or Run Warm-Up

Mobility

Focus on shoulders and back

Gymnastics

@15-35

15 Minutes of Rope Climb Practice

then 6 minute rope climb test

-Switch in and out with partner if class is big

-Scale down; athlete starts on floor and pulls him/herself up & lays back down =1

Rope Climb Test

6 Minutes as many rope climbs as you can

VIDEO

https://www.bing.com/videos/search?q=rope+climbs+crossfit+gymnastics&&view=detail&mid=5EAAB7CC4B2465E446B45EAAB7CC4B2465E446B4&FORM=VRDGAR

WOD

@35

Warm up deadlift & set up for the wod

Metcon (Time)

5 Rounds

10 Deadlifts 155/225

50 Double-Unders

*15 Minute Cap*

Use the lesser of 70% of your deadlift or 155/225

Spring has sprung, Break out the Running Shoes

CrossFit Hammermill – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run
Mobolize,

Crossover Symetry for shoulder activation

Hamstrings, ankles, wrist, quads & low back

Metcon (Time)

Teams of 2 Complete

54-42-30-18 AFAP

Buy In: 400 MTR Run

Ring Dips ( Scale with DB on Box)

Pwr Snatch 95/65

HR Push Up

WB 30/20# 10’/9′

Cal Row

Buy Out 400 MTR Run
Partners can switch in and out as needed, must not begin until both partners are finished run.

Cannot advance to next movement until all reps are completed.

Time ends when both partners finish the 400 mtr run

Friday, April 14th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 Medball Cleans

10 Sit ups

10yd Spiderman

2 laps around the gym

SKILL

10 minute T2B review/practice

VIDEO

https://youtu.be/IJZpz5C1dAA

VIDEO

https://youtu.be/d5yQMplTevU

WOD

*25 minute time cap*

Metcon (Time)

For time:

50 Clean & Jerks (135/95#)

*EMOM: Complete 6 T2B – starting with the T2B*

MID LINE CONDITIONING

Just in case you didn’t get “enough” core work from the T2B …. 50 side-bends w. KB (25 each side)

Thursday, April 13th

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

SPEED

work up to 70% of Back Squat

OTM: 10×2 w. 5 second descent

Back Squat

WOD

Metcon (Time)

Teams of 2

100 cals on the bike or 150 cals on the rower

10-10yd Farmer Carries

Partner A works on the bike while Partner B completes 10, 10yd farmer carries …. when Partner B finish’s farmer carries then they switch with Partner A and so on until the 100/150 cals are completed.
10yd=1

RX+=70/53#

RX=55/45#

Tuesday, April 11th

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 …. Pull-Up practice!

*HINT: Get ready for Wednesday’s WOD*

VIDEO

https://youtu.be/qZ6NX4yQLCo

VIDEO

https://youtu.be/_xPdODQhy1A

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 HSPUs

10 Box Jumps

15 KB Swings 53/35#

50 Dubs (150 singles)