Saturday, May 13th

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
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CrossFit Hammermill – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
Not a MAX Effort

Mobility

Ankles, Back, Wrist, Shoulders… Crossover Symmetry

Get ready to SNATCH

STRENGTH

Snatch (1 rep max)

WOD

Teams of Two complete the following

200/250 Cal Row (F/M)

Every 3 Min complete 1 round of KaraBell

6 Snatch 95/135

30 WB 16/20# to a 9/10′ target

Normal rules apply, 1 person works at a time

Hilary Graduates

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
.

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 Rounds:

~ 10x Decline Bench Presses … Increasing #

~ 10 PVC OH Squats … Pause at bottom, “Spread the Bar”

~ 10 Ring Rows, Strict … No hip drive

& 1:00 Jump Rope OR Row OR Bike

Any additional mobility work … Perform at the end of today’s wod … Roll it out.

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STRENGTH

@15 /20:00

Decline Bench Press … 3 rep max

~ First 10:00 continue to increase weight, “Grease the Groove” & “Spread the Bar”

~Last 10:00 … 3 sets of 3 reps … Heavy … with 3:00 rests

Decline Bench (3 rep max)

MET~CON

@40 /20:00 Time Cap

Metcon (Time)

Hilary’s Graduation WOD … Congrats !!

3 RFT:

~ 5 DL @75%

~ 12 HSPU

~ 17 GHD Sit-ups

Met Con Thursday

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
.

CrossFit Hammermill – CrossFit

WARM-UP

20:00

4 Rounds:

~ 1:00 Jump Rope

~ 10 Hollow Rocks

~ 10 yards Spiderman

Mobility … Utilize components of Athlete’s 12 … Roll, Ball, Activate Hips

@17:00 … Burgener Warm-up

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PRACTICE

@20 /15:00

Snatch Practice

~ Keep the weight at or below 50%

~ 5:00 … Warm-up

~ 10:00 … 3 OTM

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MET~CON

@40 /20:00

AMRAP … 8 min

Climbing Reps … +2 each round … 2, 4, 6, 8, etc.

Sprint x 10yards

SDLHP @75/95#

T2B

Complete the AMRAP8 … Rest 4:00 … Do it Again (from the beginning)

2 Scores … Round 1 & Round 2

Metcon (AMRAP – Rounds and Reps)

Round 1

Metcon (AMRAP – Rounds and Reps)

Round 2

Max Effort OverHead Squat

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
.

CrossFit Hammermill – CrossFit

WARM-UP

15:00

5 Rounds:

~ 10 Wallballs

~ 10 PVC OHSQ, pause at the bottom

Mobility: Foam Roll IT bands & Pain Ball Periformis & Upper Back

@ 13:00 ~ Burgener Warm-up

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STRENGTH

@15 /20:00

OverHead Squat … 3 rep max

0-10:00 … “Grease the Groove” … “Spread the Bar”

10-20:00 … 3 Heavy sets … with 3:00 rests

Overhead Squat (3 rep max)

HELPFUL VIDEO

Jeff Martone … Russian Kb Swing

https://www.youtube.com/watch?v=uUpSFguwRQM

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MET~CON

@45 /12:00

3 rounds of 3:00 work & 1:00 rest

Rx = 35/55# … Rx+ = 55/72

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

3:00 /1:00 rest

~ 10 Russian Kb Swings

~ 10 yard Kb Carry, left arm

~ 10 Box Step Ups, (5/5)

~ 10 yard Kb Carry, right arm
~ Carry is to be a 1 arm Farmer Carry, NOT on the shoulders

~ Pick up each round where the last one left off

Speed Tuesday


CrossFit Hammermill – CrossFit

WARM-UP

20:00

05:00 … Jump Rope … 4 rounds: 1:00 /0:15

15:00 … Athlete’s 12

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Gymnastics

@20 /10:00

Pull-ups

05:00 … Warm-up

05:00 … Max Rep dead hang Pull-ups

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PRACTICE

@30 /8:00

Set-up … Coach-up … Work-up

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MET~CON

@40 /20:00

Score is “Reps Per Round”

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Metcon (3 Rounds for reps)

3 Rounds:

1:00 Work /0:10 Transition

~ Reverse Wallballs @14/20# to 10 /11″

~ Get Ups (Sorry Hank)

~ Ball Slams

~ Dubs

~ Rest

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~ Get ups are without weight.

~ Scaled is with a plate in hand.

Met~Con Monday


CrossFit Hammermill – CrossFit

WARM-UP

15:00

AMRAP 8:

10 BB GM

10 BB Front Squat

10 Bodyweight Lunges (5/5)

5:00 … Mobility

2:00 … Burgener w/BB

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PRACTICE

@15 /10:00

Set-up … Coach-up … Work-up to WOD # … Rx: 95/75#, Rx+: 115/95#

Practice the BB Complex w/your Partner.

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WOD

@25 /21 min total

Partner AMRAP 21

Buy In: Row 1200m

BB Complex:

~ 1 Hang Squat Clean

~ 1 Front Squat

~ 1 Thruster

… One Athlete works while the other holds a plank.

* Bike Floater … 50 cals total per Team

2 Scores: Individual & Team Totals

Metcon (AMRAP – Reps)

Individual Score

Each complex = 3 reps

Metcon (AMRAP – Reps)

Team Total

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MID LINE CONDITIONING

@50/ 5:00

AMRAP 5 … Sit-ups

Metcon (AMRAP – Reps)

Sit-ups

Sunday, May 7th

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
women=185#

Military push ups=RX … Chest to deck

May 6th

CrossFit Hammermill – CrossFit

Warm-up

Amrap 10

1 Power Clean

2 Front Squats

3 Presses

Increase weight

Mobility

@10-20

10 Minutes to stretch & Crossover Symmetry

STRENGTH

Clean and Jerk

20 minutes to establish a new 1 rep max clean and jerk

WOD

@40

Metcon (Time)

Claddagh Competition WOD #4

“Shenanigans”

90 Wall Ball (RX-20,14)(14,10)

70 DB Snatch (50,35) (35,20)

50 Burpees over planking teammate

30 Box jump overs (30,24) (24,20 step-ups allowed)

One athlete works at a time. Reps can be split however team chooses. Men’s Wall balls to 10′ and Women’s to 9′ for both divisions. DB snatch must be alternating.

10 minute cap

Finally Friday … Obstacle Course

CrossFit Hammermill – CrossFit

WARM-UP

15:00

7:00 … Run Warm-up

6:00 … Mobility

2:00 … Burgener Warm-up

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PRACTICE

@15 /10:00

Practice run through the course … 1x for each athlete

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WOD

@30 /25:00

Obstacle Course:

~ 300m Row

~ 10x Quik Feet to a plate

~ 2xTire Flip

~ 5x Box PVC Over/Unders

~ 20y Kb Carry

~ 10y Hops to Plates

~ 1x Monkey the Side of Rig

Scores: Individual and Team Average

Metcon (AMRAP – Rounds)

Individual Score

Metcon (AMRAP – Rounds)

Team Average

~ round up all decimals

Max Effort Posterior … Snatch !

CrossFit Hammermill – CrossFit

WARM-UP

20:00

15:00 … 4×10 yard run … 5 kb arm bars, each

4×10 yard run … 5 kb lying side press, each

4×10 yard run… 10 lying kb pull overs

05:00 … Mobility

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STRENGTH

@20 /20

Snatch … Coach review of movement … Work to a 3 rep max

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Snatch

Accessory Work

@40 /20

AHAP

Kb Shrugs … 3x 12reps

Kb Bent Over Rows … 3x 10reps

Lying Banded Leg Curls … 2 sets to failure

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