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CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

10 Goblet Squats (3211)

6 Spiderman w/ Rotation

10 DB Side Plank

Metcon

Metcon (Time)

Teams of 2 – For Time:

0-15 Mins:

42-30-18-10

Front Squat

Burpees Over the Bar

DB Push Press

15-23 Mins (Pick One):

1.) 1200 Run (200m Intervals)

2.) 80 Cal Bike

3.) 1200m Row

23-36 Mins:

4 Rounds

40 Wall Balls

30 KB Swings

20 Knees to Elbow

*Goal is to hit each section hard and earn rest before the next section starts (not one long AMRAP).

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

10 Goblet Squats (3211)

6 Spiderman w/ Rotation

10 DB Side Plank

Metcon

CrossFit Iron Hammer – CrossFit

Warm-up

Olympic Warm-up 2 (Snatch) (No Measure)

400 Run, 500 M Row, or 20 Cal on Bike

Then complete :

3 Rounds:

5 x Pull-up / Ring Row

10 x Push-ups

15 x Air Squat

Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar

Snatch Shrug

Snatch High Pull

Power Snatch

Behind Neck Push Press

OH Squat

Weightlifting

Snatch Complex (10 Min EMOM (work to a heavy set)

1- Squat Snatch

1- Hang Squat Snatch

Metcon

Metcon (Time)

4 Rds

100m DB Farmers Carry 50/35

14 Hand Release Pushups

7 Deadlift 275/185

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

8 Suitcase KB Deadlift (ea/side)

12 Hollow Rocks

6 Half Kneeling KB Press (ea/side)

Metcon

Metcon (Time)

For Time (35 Min Time Cap)

1200M Row

1 Round:

5 Pull Ups

10 Air Squats

15 Push Ups

21 Deadlifts

800M Row

2 Rounds:

5 Pull Ups

10 Air Squats

15 Push Ups

15 Deadlifts

600M Row

3 Rounds:

5 Pull Ups

10 Air Squats

15 Push Ups

9 Deadlifts

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

15 Russian KB Swings (moderate)

12 Calorie Row

12 Russian Twists

10 Reverse Goblet Lunge (light)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Cash in- 1.5 Mile Run

Remaining time AMRAP:

9 Chest 2 Bar Pull-ups

7 Hang Squat Cleans 135/95

7 Push Press 135/95
Scale 1-

1 Mile Run

9 Pull-ups

7 Hang Squat Clean 115/80

7 Push Press 115/80

Scale 2-

800m Run + 200m Run

9 Ring Rows

7 Hang Squat Clean 95/65

7 Push Press 95/65

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 15 (No Measure)

3 Rds

7 No Push-up Burpees

5 Single leg Tall Box Stepups/Side

200m Run

Weightlifting

Bench Press (6×3 Work to a Heavy 3 rep)

Btw Sets:

30 Flutter kicks

-then-

Attempt a Handstand or Handstand Hold for 15-30sec

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Women’s weight- 35#

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Min Bike/Row/Run

2 Rounds

8 KB Front Rack Lunge (light)

10 KB Deadbug (banded)

8 Russian KB Swings

Weightlifting

Split Squat (4×6)

2 Rope Pulls or 3 Eccentric Pull Ups

Metcon

Metcon (Time)

4 Rounds for Time

10 DB/KB Thrusters

30 Walking Lunges Steps

200M Run

60 Jump Rope

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

3 Sets

6 Half Kneeling Bottoms Up KB Press/Side

25 Ft Squatted Lateral Walk each side

20 Sec Side Star Plank/Side

Weightlifting

Filly Press (4×10 Work to a heavy 10 rep each side )

Seated w/KB in Front Rack

10 Alternating DB Curls each side btw sets

Metcon

Metcon (Time)

3 Rds

100 Double Unders

20 Burpees

100m Run

20 Abmat Sit-ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Bike/Row/Run

-then-

2 Rounds

8 KB Front Rack Lunge (light)

10 KB Deadbug

8 Russian KB Swings

Weightlifting

Paused Front Squat (6×4 Work to heavy 4 rep)

3 sec tempo on the way down

3 sec hold at the bottom

8 Side Plank w/rotation on each side btw sets

Metcon

Metcon (Time)

14 Min Time Cap

30 Hang Power Clean 155/105

50 Wall Ball 20/14

800m Run

50 Wall Ball 20/14

30 Hang Power Clean 155/105

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

150m Row or 100m Run

6 Single Leg RDL

50 ft Prisoner Walks

Metcon (Time)

30 Minutes to Complete:

1200m Run (200m Intervals)

50 Deadlifts

50 DB Snatch

50 DB Russian Twists

800m Run (200m Intervals)

40 Deadlifts

40 DB Snatch

40 Knees to Elbow

400m Run (200m Intervals)

30 Deadlifts

30 DB Snatch

30 DB Weighted Sit Ups

200m Run (100m Intervals)

20 Deadlifts

20 DB Snatch

20 Burpees

Metcon