Met Con Monday


CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 200m row

~ 10 Sit-ups

~ 10y Spiderman & Reach

Roll & Stretch

Burgener Warm-up

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PRACTICE

@20 /10:00

05:00 … Kb Windmills

05:00 … Kb Sidepress

MET~CON

@30 /15:00 Time Cap

100 Wallballs @14/20# & 10/11′

OTM 5 Kb DeadLifts @55/70#

(Start w/5 DLs)

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Metcon (Time)

Wallballs & Kb DL’s

MID LINE CONDITIONING

@45/10:00

20 each:

~ Sit-ups

~ Russian Twists

~ Ball Slams

Sunday, October 22nd


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

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95#

Double-Unders

Deadlift, 185#

Box Jumps, 24″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Ladies: 65# SC /135# DL

Met Con for Recovery

CrossFit Hammermill – CrossFit

WARM-UP

20:00

10:00 … Run Warm Up

07:00 … Mobility

03:00 … Burgener Warm-up

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PRACTICE

@20 /10:00

Set up & Practice WOD movements

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MET~CON

30:00 Time Cap

All the following In any combination you want … Just get it done by the end of WOD

Row 2000

100 yards Sled Push @25/45#

80 yards of Kb Carries w/1 Kb @35/55#

60 Sit-ups

40 Kb Floor Presses w/1 Kb @25/45#

20 Air Squats

Metcon (Time)

Recovery Met-Con

Max Effort: DeadLift

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 Rounds:

~ 3 Dead Hang Pull-ups

~ 10y Sled Push 25/45

~ 10y Sampson Lunge

~ 20 Russian Kb Swings

Mobility and Burgener Warm-up

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STRENGTH

at 15:00 /20:00

Max Effort … DeadLift

~ Work to a 3 rep max

Deadlift

WORK

at 35:00 /8:00

OTM 8

Even: 1 Arm Kb Lunge … Step back, kb straight down to floor … Right Arm

Odd: 1 Arm Kb Lunge … Step back, kb straight down to floor … Left Arm

Kb =35/55

Metcon (AMRAP – Reps)

Kb Lunges

MET~CON

at 45:00 /12:00

3 Rounds /2:00 each …

~ Bike/Row for 15 Calories

~ TGU at 35/55 AMRAP

1:00 Rest

No slamming /dropping Kb’s … Control /Technique Avoids Injury

Metcon (4 Rounds for reps)

TGU Reps Only

Wednesday Isometric Anterior

CrossFit Hammermill – CrossFit

WARM-UP

15:00

5 rounds:

~ 5x Incline Bench, Increasing # each set

~10 y Spiderman & Reach

~ 3 Dead Hang Pull-ups

6:00 … Mobility

2:00 … Burgener Warm-up

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SPEED

@15 /15:00

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Incline Bench Press

05:00 … Work up to 70%(Incline Bench)

10:00 … OTM … 7×3 @70% … 3 sec pause at the bottom

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MET~CON

@35:00

8:00

Dubs … 10, 15, 20, 25, 30, 35, … +5

Left Arm Kb Sit-up & Press … 1, 2, 3, 4 … +1

Right Arm Kb Sit-up & Press … 1, 2, 3, 4 … +1

2:00 Rest

6:00

Dubs … 10, 15, 20, 25, 30, 35, … +5

Burpees … 2, 4, 6, 8 … +2

2:00 Rest

4:00

Dubs … 10, 15, 20, 25, 30, 35, … +5

Sit-ups … 2, 4, 6, 8 … +2

Kb @25/45#

Dubs = Rx

Singles = same number, not Rx

Metcon (AMRAP – Reps)

8 / 6 / 4 min Rounds

Monday, Isometric Posterior

CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 dead hang pull-ups

~ 20 yard run

~ 3 back squats … Increasing weight

6:00 … Mobility

2:00 … Burgener Warm-up

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SPEED

@20 /20:00

Back Squat

10:00 … Work to 70%

10:00 … 8×3, OTM, w/3 sec pause at the bottom

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SWEAT

AMRAP 3

Body Weight Lunges

Rest 1:00

AMRAP 3

Ring Rows … No hip drive, dead hang

Rest 1:00

AMRAP 3

GHD Leg Curls … Scale to Extensions

Rest 1:00

AMRAP 3

Russian Twist w/Med Ball @20/14#

Metcon (4 Rounds for reps)

4x AMRAP 3:00

Lets Get it ONNNNN

CrossFit Hammermill – CrossFit

Warm up

3rnds

10 wb

10 sit up

5 dl- climbing in weight

5 clean climbing in weight

5 push press climbing in weight

1 REP MAX Clean & Jerk (1 x 1)

10 min to establish a 1 rep max, or heavy, Cl & Jerk

Metcon (Time)

You and your partner must complete the following AFAP

100 WB 20/14#

80 DL 225/155#

60 HSPU

40 Partner Med Ball Sit Up 20/16#

20 Push Press 135/95#

10 G2OHD 80/105#

Friday, October 13th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

Run warm-up

then

*5 Wall squats with 3 second pause on bottom

STRENGTH

20 Minutes to establish a 1 rep max overhead squat

Overhead Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Overhead Squats 65/95#

3 Bar muscle-ups

-Scaled to 9 Pull-ups

Thursday, October 12th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

Run warm up

STRENGTH

Bench Press

EMOM 9

9×3 with 3 second pause @65% of bench

WOD

5 Rounds

500m Row

*Partner up, rest while partner goes*

Score=slowest time

500m Row (Time)

Max Effort 500m Row

WORK

Mid-line Work

75 Sit-ups

50 GHD sit-ups

25 Strict Toe-to-bar