MetCon Monday … Kb Fun

CrossFit Hammermill – CrossFit

WARM-UP

20:00

~ Run 400m OR Row 500m

~ Mobility: Athlete’s 12

~ Burgener

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PRACTICE

@20 /10:00

Practice the following Kb movements … Get coached

~ TGU

~ Russian Swings

~ Snatches

~ 1 Arm Lunge

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WOD

@30 /20:00

4 rounds AMRAP /Minute … Kb@35/53#

1:00 … Alternating TGUs … (L, R, L = 1, 2, 3)

1:00 … Russian Swings

1:00 … 1 Arm Lunge … (alternate as needed)

1:00 … 2 Hand Snatch

1:00 … Rest … (record your total reps for the round)

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Metcon (4 Rounds for reps)

Kb FUn

MID LINE CONDITIONING

Hollow Rocks … 100

Sunday, August 20th

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

NC Special

CrossFit Hammermill – CrossFit

Warmup

3 Rounds

3 Dead Hang Pull up

5 Thrusters

5 Box jump

5 T2B

Stretch and set up for WOD

Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP Teams of 2

20 Bar Muscle Ups RX Scale C2B/Pull Up/ Jumping Pu

30 Thrusters 155/105

50 Box Jump Overs

100 T2B

200 Heavy Jumps of the Rope

100 Cal Row

Friday, August 18th

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds

200m Run

15 Air Squats

5 Pull-Ups

Mobility

Focus on ankles & shoulders

Gymnastics

@15-25

Pull-ups

1 Set Max Reps Unbroken Pull-Ups

*Once you break the movement, it doesn’t count

WOD

@25

Review movements & scaling options

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Rope Climbs

20 Alt Pistols (10 ea)

40 Double-Unders
*Athletes can choose to do this as individual or 2 person team*

Double the reps for teams

Wednesday, August 16th

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds

20 Air Squats

10 Burpees

5 Pull-Ups (Dead hang)

Mobility

Focus on chest and hips

STRENGTH

@15-35

Decline Bench

20 Minutes to establish a new 3 rep max decline bench

WOD

@35

Metcon (Time)

For time:

30 Wallballs 10/11′ & 14/20#

5 Muscle-Ups

25 Wallballs

4 Muscle-Ups

20 Wallballs

3 Muscle-Ups

15 Wallballs

2 Muscle-Ups

10 Wallballs

1 Muscle-Up

*Athlete can perform muscle up on bar or rings*

Scale- C2B & Pull-Ups x3 (15/12/9/6/3)

*16 Minute Cap*

WORK

3 Sets Max Ring Dips

Sunday, August 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

WOD

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

MID LINE CONDITIONING

3×20 (each) GHD Sit-ups/Reverse Hypers

No Bar SAT

CrossFit Hammermill – CrossFit

Warm up

8 MIN AMRAP

10 Walking Lunges

10 Burpee

10 Sit Up

10 DB Bicep Curl

Stretch and Mobilize

Metcon (Time)

3 RNDS FOR TIME

AS Teams of 2 Complete

60 Yard DB carry ( 1 DB in FRT Rack Position, other down switch at 30 yd )

60 Burpee

60 YARD Abdominal Stone Carry 65/105/150

60 Weighted Sit Up 35/45

60 Flr Glute Bridges w 3 sec hold at top

60 Ring DIPS

Tuesday, August 15th

CrossFit Hammermill – CrossFit

Warm-up

Mobility

WOD

Metcon (AMRAP – Rounds)

Every 2 Minutes for 5 Rounds

10(F)/14(M) Cal on Bike & 10 Front Squats @55% of 1 rep

Every 2 Minutes for 5 Rounds

10 Power Cleans @55% of Front Squat #

20 Toe-to-bar

Every 2 Minutes for 5 Rounds

20 American KB Swings 35/53

20 Sit-Ups

Monday, August 14th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 Wallballs

5 Wall Squats

10yd Samson Lunge

Mobility

SKILL

@15

5 Minute Overhead Squat Review

*Coaches also review how to properly bail out*

STRENGTH

@20-40

Overhead Squat

20 Minutes to establish a new 3 rep max overhead squat

WOD

@40

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#