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?!?”

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

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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

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