Day 5 … Squat Every Day … End of Week 1

CrossFit Hammermill – CrossFit

WARM-UP

15:00

7:00 … Full Junkyard Warm-up

2:00 … Burgener Warm-up

6:00 … Squat Warm-up … Work to 50%

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STRENGTH

@20 /15:00

Front Squat

3 x 60% (1:00)

3 x 70% (1:30)

1 x 80% (2:00)

1 x 90% (3:00)

1 x 100+%

Front Squat (Squat Every Day)

MET~CON

@30 /20:00

AMRAP 5 … Alternating TGU’s @35/55#

Rest 2:00

AMRAP 5 … Bridged Single Arm Press @35/55# … Alternate as needed

Rest 2:00

AMRAP 5 … Lunges … Each step = 1 rep

Score Each Round

Metcon (3 Rounds for reps)

Round 1 = TGU’s

Round 2 = B1A Press

Round 3 = Lunges

Accessory Work

Bicep Curls … 4 x 12 reps

Athlete’s choice … Db /Kb /BB

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Day 4 … Squat Every Day … An Experiment

CrossFit Hammermill – CrossFit

WARM-UP

15:00

7:00 … 3 rounds /10 each … Pull-ups, Push-ups, Sit-ups, Air Squats

2:00 … Burgener Warm-up

6:00 … Squat Warm-up … Work to 50%

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STRENGTH

@15 /15:00

Back Squat

~ 3 reps x 60%,

Rest 1:00

~ 3 reps x 70%

Rest 1:30

~ 1x 80%

Rest 2:30

~ 1×90%

Rest 3:00

~ 1x 100+%

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Back Squat (Squat Every Day)

MET~CON

@30 /20:00 Cap

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4 rounds:

~ Run 400m … OR … Row 500m

Rest as long as you ran /rowed before starting the next round

Score is total time of work and rest.

Metcon (Time)

Run: 4 x 400m

Metcon (Time)

Row: 4 x 500m

MID LINE CONDITIONING

5:00 … Hollow Rocks … AMRAP

Metcon (AMRAP – Reps)

Hollow Rocks ~ AMRAP 5

Day 3 … Squat Every Day … An Experiment

CrossFit Hammermill – CrossFit

WARM-UP

15:00

7:00 … 3 rounds /10 each … Pull-ups, Push-Ups, Sit-ups, Lunges (5/5)

2:00 … Burgener Warm-up

6:00 … Squat Warm-up … Work to 50%

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STRENGTH

@15 /15:00

Front Squat

~ 3 reps x 60%,

Rest 1:00

~ 3 reps x 70%

Rest 1:30

~ 1x 80%

Rest 2:30

~ 1×90%

Rest 3:00

~ 1x 100+%

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Front Squat (Squat Every Day)

MET~CON

@35:00

Tabata

8 Rounds of the following movements … Rotate between movements each set.

~ Kb Russian Swing

~ Sit-ups

~ Kb Swing Pull

~ Get-ups

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Metcon (AMRAP – Reps)

Tabata
Low score for each movement … Total

Day 2 … Squat Every Day Experiment

CrossFit Hammermill – CrossFit

WARM-UP

20:00

Row 500m

Mobility: “Athletes 12″

~ Roll 40 seconds each:

Lat Line

IT Band

~ Pain Ball 40 sec. each:

Upper Trap/Rhomboid

Upper Pec/Minor

Periformis

~ On Hands & Knees:

Cat ~ Cow ~ Frog ~ Dog

Hand on Head … See Ceiling (open) & Wall (twist/close)

~ Push-up Position: Scapula Push-ups

~ On Back:

Glute Bridges w/2 feet on floor

Glute Bridges w/1 foot on floor

Knees to one side, L/R

Burgener Warm-up

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STRENGTH

@20 /15:00

OverHead Squat

~ 3 reps x 60%,

Rest 1:00

~ 3 reps x 70%

Rest 1:30

~ 1x 80%

Rest 2:30

~ 1×90%

Rest 3:00

~ 1x 100+%

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Overhead Squat (Squat Every Day 1×1)

MET~CON

@40

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MET~CON

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
@55/75#

Wall Ball @14/20# & 9/10′

2 WEEKS … “Squat Every Day” … An experiment

CrossFit Hammermill – CrossFit

High Intensity … Super Low Volume

WARM-UP

15:00

7:00 … 3 x Back Squat ~ Work up to 50%

… 5 yards Step Over Forward / 5 yards Step Over Backwards

… 10 yards Spiderman

6:00 … Mobility

2:00 … Burgener Warm-up

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STRENGTH

@15 /15:00

Back Squat

~ 3 reps x 60%,

Rest 1:00

~ 3 reps x 70%

Rest 1:30

~ 1x 80%

Rest 2:00

~ 1×90%

Rest 3:00

~ 1x 100+%

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Back Squat (Squat Every Day 1×1)

MET~CON

@35:00 /20:00 Time Cap

5 Rounds:

~ 30 x Dubs

~ 5 x BB Floor Press, AHAP

~ 12 x T2B

Scaling:

Dubs: 60 Singles

T2B: Hanging K2E, Knee raise, V-Situps

Score: Weight lifted each round

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Metcon (5 Rounds for weight)

BB Floor Press, 5×5

Weight lifted each round
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Friday, June 23rd

CrossFit Hammermill – CrossFit

Warm-up

5 Rounds

5 Press/5 Push Press/5 Push Jerk/ 5 Split Jerk

*Add weight every round if coach approves

Mobility

10 Minutes

Focus on shoulders, wrists, lats

STRENGTH

@20-40

20 minute to establish a new 1 rep max split jerk

Split Jerk

WOD

@40

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
15 minutes to complete

Score is the amount of weight you used(ex.95#)

RX = touch and go

If you drop & reset it is not RX

Thursday, June 22nd

CrossFit Hammermill – CrossFit

Warm-up

Run warm up or 800m

Mobility

Hamstrings, shoulders & lower back

SKILL

@15

EMOM 6

8 Under-hand barbell bent over rows@55%BW

WOD

@25

AMRAP 25

With partner

9 Deadlifts 155/225

15 Bar Facing Burpees

21 Toe-to-bar

TWO SCORES

Score 1: Rounds + Reps of AMRAP

Score 2: How many runs total both partners combined got

One partner is working while other runs 400m… Ex) Once partner comes in from 400m run, they pick up where partner left off (one partner is always running)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds)

400m = 1 Round

Wednesday, June 21st

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

*Snatch grip*

5 DL/5 High Pulls/5 Hang snatch/5 OHS

Mobility

Focus on shoulders, hips & lats

SKILL

@15-25

Snatch Position work with bar

EMOM 5

3 second pause at each position

- Below knee

- Mid-thigh

- High hips

- Pull (no pause)

- Squat position

STRENGTH

@25-45

20 minutes to establish a new 1 rep max snatch

Snatch

WOD

@45

Metcon (Time)

10-20-30

1- arm DB Overhead Squats 35/53

Box Jumps 24/30

*Switch arms as needed*

10 minute cap