Thursday Isometric Anterior @65%


CrossFit Hammermill – CrossFit

WARM-UP

15:00

3 rounds:

10 Push-ups

10 Sit-ups

10y Spiderman

10y Gymnastic Bear Crawl

Mobiity & Burgener Warm-up

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SPEED

@15 /15:00

Ring Dips

7:00 … Set up and practice

7:00 … 7×3 with a 3 second hold at the top … OTM

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MET~CON

@30 /20:00

7:00 … Set up & Practice

AMRAP 12 … Barbell Complex @65% (Jerk)

~ Deadlift

~ Hang Power Pull

~ Jerk

Climbing Reps … +1 rep each round

Metcon (AMRAP – Rounds and Reps)

BB Complex

Accessory Work

10:00

Banded Tricep Extensions … 100

Chelsea


CrossFit Hammermill – CrossFit

WARM-UP

20:00

Run Warm-up

Athlete’s 12

Burgener Warm-up

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PRACTICE

@20 /10:00

Set-up … Scale down … Get Coached

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WOD

@30:00

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Tuesday Isometric Posterior @65%


CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 Back Squats … Increasing weight each round … Heading to 65%

~ 10y Spiderman

~ 10y Sampson Lunge

Mobility & Burgener Warm-up

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SPEED

@20 /15:00

Back Squat

5:00 … Continue to work to @65%

10:00 … 10 x 2 with 5 second pause at the bottom … 45 seconds (15 squat & 30 rest)

MET~CON

@40 /20:00

AFAP … In any order … Finish the movement before proceeding to the next …

~ 30 Sprawling WallBalls @14/20# to 9 /10′

~ 30 Get-up WallBalls

~ 30 Lunging WallBalls … L, R, L = 1, 2, 3

~ 12 Tire Flips

~ 30 cal Row

~ 30 cal Bike

20 minute time cap

Metcon (Time)

Death by WallBall

Monday Max Effort Bench x1


CrossFit Hammermill – CrossFit

WARM-UP

15:00

5 Rounds:

~ 3 Bench Press … Increasing # each set

~ 5 Ring Rows … Plank position … No hip drive … Be under control

~ 10 WallBalls

Mobility & Burgener Warm-up

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STRENGTH

@15:00 /15:00

~ 5:00 … Continue to “Grease the Groove”

~ 10:00 … 3 sets x 1 rep each … 3:00 rest between sets

* Perform 15 banded leg curls between all of you sets

Bench Press (1×1)

WORK

@35:00 /10:00

3 sets of max rep floor press … kb’s or db’s … minimum of 2:00 rest between sets

* Score is the total number of reps x # … May change # each set

Metcon (Weight)

Db /Kb Floor Press

Volume = Reps x Weight

MET~CON

@50:00 /10:00

AMRAP 10

~ 5 Dead Hang Pull-ups

~ 10 Ring Dips

~ 30 Dubs (Rx) /30 Singles

Metcon (AMRAP – Rounds and Reps)

Dips, Pull-ups & Dubs

Sunday, August 27th

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

SAT FUN

CrossFit Hammermill – CrossFit

Warm up

5 Snatch Progressions, climbing in weight

Start at mid shin

Pause at knee (just below)

Pause at mid thigh

Pause at Pockets

Rise onto Toes and Squat Snatch

work up to no more than 40% of 1 rep max

Stretch and mobolize

Metcon (Time)

Teams of 2

5 rounds for TIME

Each Partner Must complete a 20 Yard HS Walk (scale 40 shoulder taps)

30 Squat Snatch 115/80

30 Ring Dips

200 mtr Run

60 Hollow Rocks

60 Superman

20 Yard Front Rack Lunge, each 50/35# DB/KB

200 mtr Run

Friday … Speed Anterior @60%

CrossFit Hammermill – CrossFit

WARM-UP

20:00

4 Rounds:

~ 3 Bench Presses … Increasing weight each round

~ 5 Pull-ups

~ 10 Sit-ups

~ 15 Dubs /45 Singles

Mobility & Burgener Warm-up

.

SPEED

@20 /15:00

SPEED BENCH

05:00 … Work to your 60%(1RM)

10:00 … 7 sets x 3 reps with a 3 second pause at the bottom

Tempo: Controlled Descent, Pause, and an Explosive Ascent

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WORK

@40 /10

AMRAP 8

10 Russian KB Swing Rx: 35/53 … Rx+: 53/72

30 Dubs

Score: Just the swing count

Metcon (AMRAP – Reps)

Swings and Dubs

Accessory Work

DB/KB Floor Press … 3 sets x Max Reps

~ Be sure the first set is at least 15 reps.

Thursday ~ MetCon

CrossFit Hammermill – CrossFit

WARM-UP

10:00

Roll & Move as Needed … Start the WOD at 15:00

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MET~CON

@15 /45:00

Partner Up

* Work together to complete the total.

** Break up in anyway desired.

For Time:

~ 2000m Row … Use 1 rower

~ 250 m Gymnastic Bear Crawl

~ 200 Air Squats

~ 150 Sit-ups

~ 100 Pull-ups

~ 50 Get Ups

~ 800m Run … May complete 400 each at same time

Perfect Score = 3,550

Metcon (AMRAP – Reps)

“This is Recovery?!?”

Metcon (Time)

Just Get ‘er Done!

Accessory Work

If time … Progress thru Athlete’s 12 … Spend time rolling out!!!

Wednesday … Speed Posterior @60%


CrossFit Hammermill – CrossFit

WARM-UP

15:00

3 Rounds:

~ 10y Sampson Lunges

~ 10 y Gymnastic Bear Crawl

~ 10 Pull-ups

Mobility & Burgener

.

SPEED

@15 /15:00

Back Squat

~ 08:00 … Work to your 60%(1RM)

then

~ OTM … 6 sets x 4 reps with a 3 second descent

* Slow & Steady Down … Fast & Accelerating Up

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SWEAT

@30 /10:00 … Set Up & Work Up

@40:00 /12:00

Burpee Barbell Complex

*@60% of the weakest of the following movements:

Climbing Reps: 1, 2, 3 … of each:

~ Bar Over Burpee

~ DL

~ Power Clean (from floor)

~ Front Squat

Metcon (AMRAP – Rounds and Reps)

BB Complex

Accessory Work

Banded Lying Leg Curls x 100

Max Effort Press x3


CrossFit Hammermill – CrossFit

WARM-UP

15:00

9:00

~ 10 cal bike or 20 cal row

~ 10 yard Spiderman

~ 5 Strict Presses … Increasing in weight each round

6:00

~ Mobility & Burgener

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STRENGTH

@15:00 /15:00

05:00 … Use this time to continue to “Grease the Groove” … Get a perfect press!

10:00 … 3 or 4 heavy sets … ending on a max 3 rep press

Press (1 x 3)

Front Press, Strict

WORK

@ 35:00 /15:00

AMRAP 15

Utilizing 1 bar ~ @ heaviest 3 rep Press # from today.

~ 5x Floor Press

~ 5x Bent Row … Floor to Chest … No bouncing!

~ 30 Dubs (Rx) /90 Singles

Score: Reps from the Floor Press & Bent Row Only … Dubs are just for FUn.

Metcon (AMRAP – Reps)

Press & Pump

Accessory Work

100 Banded Tricep Extensions