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

Tuesday, June 20th

CrossFit Hammermill – CrossFit

Warm-up

Run warm up

Mobility

@8-15

Roll and stretch out

SKILL

@15-30

5 minutes to review

5 minutes to establish a max effort broad jump

5 minutes to establish max effort L-Sit hold

Max Effort Broad Jump (Distance)

Max Effort Broad Jump

Max Effort L-Sit Hold (Time)

Max Effort L-Sit Hold

-Use Parallettes

-Feet must remain above 12″ box

-Arms cannot touch sides of body

WOD

@30

Metcon (3 Rounds for reps)

AMRAP 5

400m Run

Max Wall-balls 14/20# 9/10′

Rest 90 seconds

AMRAP 5

400m Run

Max meters on rower

Rest 90 seconds

AMRAP 5

400m Run

Max American KB Swings 35/53#

Score 1: WB

Score 2: Meters on Rower

Score 3: KB Swings

Monday, June 19th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

5 Back Squats/10yd spiderman/10yd inch worm

*Work up to around 40-50% of back squat*

Mobility

Focus on hips, ankles & quads

STRENGTH

@15-40

Back Squat

5×5 Across

Work up to 70-80% then perform 5×5

*Pick a weight you can complete*

Take 2-3 minutes between sets

WOD

@ 40

Metcon (Time)

21-15-9

Front Squats 95/135#

63-45-27

Dubs

-21/63-15/45-9/27

-Pull squats from floor

-x2 for singles

WORK

2 Rounds

20 Superman

20 Hollow Rock

Father’s Day

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

Split Jerk (9×2)

70% of 1RM EMOM

Metcon

Metcon (Time)

Twisted Sister

7 RFT

5 Pull ups

10 Push ups

15 Air Squats

7 Dead lifts (185/225)

200m Run

25min time cap
If you do not finish the workout by the time cap score = 25:00 note round and reps completed

Saturday Madness

CrossFit Hammermill – CrossFit

Warm-up

Warm-up (No Measure)

7 AMRAP

10yd inch worm

10 Wall balls

10yd Spider-man

10 Push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25 AMRAP

Teams of 2

12 WB 11/10

12 Power Cleans 155/105#

12 Bar Facing Burpees
Partner 1 completes one round. Once partner 1 completes the round partner 2 works on the next round. NO SPLITTING REPS

Friday, June 16th

CrossFit Hammermill – CrossFit

Warm-up

8 Minutes: Run warm-up

8-20: Mobility

GYMNASTICS

@20-40

Strict Toes-To-Bar

15 minutes to complete:

7 sets of strict toe-to-bar

Pick a number you can perform 7 sets across with

Try to do 6-10 reps

WOD

@40

Lurong Living Summertime Challenge WOD#1 (AMRAP – Rounds and Reps)

Complete at Many Reps as Possible:

Opens

(95lbs/65lbs)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24/20in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24/20in

score= total from both 5min AMRAP