Monday, July 31st

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

Bar Muscle-ups!

VIDEO

https://youtu.be/astSQRh1-i0

VIDEO

https://youtu.be/iUAukdE0QQ4

WOD

25 minute cap

Metcon (Time)

“Annie on the Run”

50 sit-ups

50 DUBS

400m run

40 sit-ups

40 DUBS

400m run

30 sit-ups

30 DUBS

400m run

20 sit-ups

20 DUBS

400m run

10 sit-ups

10 DUBS

400m run
x3 singles

Sunday, July 30th

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here

Open Test

CrossFit Hammermill – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete AMRAP 30 min

50 WB 14/20# 9/10′

50 Dubs /100 singles

40 Box Jumps 20/24

40 T2B

30 C2B

30 Bar facing Burpees

20 Clean 145/100#

20 Jerks 145/100#

10 Snatches 145/100#

10 Bar muscle Ups ( Scale; Jumping )

Warm up

3 Rounds

10 each

Wall Ball

BB Deadlift

Hang Clean

Strict Press

Friday, July 28th

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds … 1 minute on …. 30-second rest

-Jump Rope

3 Rounds … 1 minute on …. 30-second rest

-Row

Mobility

-Hamstrings/Quads/Calves

WOD

Metcon (Time)

30 Minute Cap

Teams of 2

100 Alt. Jumping Lunges (L/R=1/2)

80 Hand Release Push-Ups

60 Back Squats 115/75#

40 Ring Dips

20 OHSQ 115/75#

10 Rope Climbs
Scale for Rope Climbs= 3 floor to stand = 1 rope climb

MID LINE CONDITIONING

100 Hollow Rocks

Wednesday, July 26th

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

STRENGTH

OTM: 6X3 Bench Press @ 70%

-3-second pause at the chest of each rep … explode up!

Bench Press

WOD

Metcon (Time)

27-21-15

Cal Row/Bike

GHD Sit-ups

rest 2 minutes…

21-15-9

Cal Row/Bike

T2B
*Total time includes rest*

25 minute cap

Tuesday, July 25th

CrossFit Hammermill – CrossFit

Warm-up

*Burgener*

2 Rounds w. PVC …. 2 Rounds w. BB

SKILL

4xMAX Dead Hang Pull-ups

*rest 2 minutes between sets*

Dead Hang Pull-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Squat Snatches 115/80#

10 Pull-ups

15 Burpee Box Jump Overs 24/20″

Accessory Work

3xMAX 1-Arm DB Rows

3xMAX DB Curls

Monday, July 24th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

10 Cal Row

10 BB Good Mornings

10yd Inchworm

Mobility

Focus on…

-Hamstrings

STRENGTH

Work up to 70% of Deadlift

OTM: 6X3

*3-second hold at the top of last rep*

Deadlift

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Air Squats

20 HSPUs

10 Deadlifts 225/155#

MID LINE CONDITIONING

3×10 “Ab/Rower Extravaganza”

*View Video Below*

VIDEO

https://youtu.be/aWunpvs8ckU

D3²

CrossFit Hammermill – CrossFit

Warm up

With empty bar complete 4 sets of the following;

5 Romanian DL (Stiff legged, slight bend in knee, bar does not touch the ground)

5 Hang Clean

5 Strict Press

5 Push Jerks

Stretch and set up for WOD

Metcon (Time)

AS TEAMS OF 2

COMPLETE THE FOLLOWING of D3²

Run 600 Mtr ( 400 and back + 200 and back )

2 Rounds of D3²

Run 600 MTR ( 400 and back + 200 and back )

2 Rounds of D3²

Run 600 Mtr ( 400 and back + 200 and back )

2 Rounds of D3²

Run 600 Mtr ( 400 and back + 200 and back )
You and your partner must complete the 600 mtr run before you can begin D3², Reps can be shared as needed.

D3² = 24 Deadlift 155/105

18 Hang Power Clean

12 Push Jerks

40 Min Time Cap