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CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

300m Run

Then

20 Jumping Jacks

Lunge w/ rotation x5 e/s

Side lunge x5 e/s

Spider-Man Lunge x30 sec e/s

Push up to side plank x10 e/s

20 air squats

5 Strict Pullups or 8 Ring Rows

Weightlifting

Bench Press (5×5 Work to a heavy 5 rep)

15 Med Ball Hollow Rock Reverse crunch btw sets

Metcon

Metcon (Time)

6 Rds (20 Min Time Cap)

6 Clean & Jerk 135/95

6 Toes 2 Bar

6 Front Squat 135/95

6 Bar Facing Burpees

100m Run

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

5 Half Kneeling KB Press

7 Jumping Squats

5 Burpee Broad Jumps

30 Second Row (Increase pace each round)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min – AMRAP

100 Ab Mat Sit Ups

80 KB Swings

60 DB Snatches

50 Box Jump Overs

40 Burpees to Plate

80 Calorie Row

10 200m (5 each partner)

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second KB Front Rack Wall Sit

6 Spiderman with Rotation

6 Jumping Split Squats

6 No Push Up Burpees

Metcon

Metcon (Time)

800m Run

100 Russian KBS 70/53 /low plank

80 dual DB lunge 50/35 -dead hang

80 deadlifts 185/125 – hollow rock hold

60 man makers 50/35 – plate hold

60 knees to elbow/farmers carry hold 53/35

800m Run

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

Hang Snatch (5 Min EMOM 1@80%)

Front Squat (2×3 @80% of Hang Snatch Max )

5 sec hold at the bottom of each rep

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

30 Abmat Sit-ups

20 Alternating DB Snatch 50/35

10 Burpee Over DB

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

25m Quadruped Crawl (Forwards & Backwards)

8 Reverse Chest Fly

10 Front Rack Monster Walks

Weightlifting

DB Glute Bridge Bench (4×8 (each arm))

10 Side Plank with Banded Row

Metcon

Metcon (Time)

3 Rounds

15 Power Cleans

400m Run*

*Keep track of run splits and perform high plank hold after each run for equal amount of time that the run takes

*Scale as needed:

300m or 200m Run or 300m Row

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 pushups

15 cross jacks

10 around the world (pvc)

10 pass throughs

Metcon

Metcon (Time)

5 Rds

7 Thrusters 135/95

1 Rope Climb

3 Rds

300m Run

20 KB Swings 53/35

5 Power Clean 225/155

5 Rds

15 Wall Ball 20/14

10 Hand Release Pushups

5 Chest 2 Bar Pull-ups

*5 Min rest btw workouts

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

200m Run

5 Seated Box Jumps

10 Push to Side Plank (5 Each Side)

15 Air Squats

Weightlifting

Back Rack Lunge (6×3 Work to a heavy 3 rep each leg )

20 Hollow Rock Flutter kick with med Ball btw sets

Metcon

Metcon (Time)

Cash in – 50 Calorie Row

Then

3 Rds

30 Double Unders

10 Front Squats 155/105

3 Bar Muscle Ups

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second KB Front Rack Wall Sit

6 Spiderman with Rotation

6 Jumping Split Squats

6 No Push Up Burpees

Weightlifting

Split Squat (4×6)

20 Psoas DeadBugs in Between Each Set

Metcon

Metcon (Time)

4 Rounds

10 Cal Bike/12 Cal Row

8 Pull Ups

8 KB Push Press (each arm)

12 Wall Balls

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

300m Run

10 Air Squats

10 Ring Rows

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Weightlifting

Shoulder Press (5×5 work to a heavy 5 rep)

10 (each side)Alternating V-Ups btw sets

Metcon

Metcon (Time)

3 Rds (18 Min Time Cap)

15 Power Clean 115/75

400m Run

*RX holds Handstand for the amount of time it takes to Run 400m at the end of each Rd

*Scaled holds High Plank

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Row or Bike

5 Seated Box Jumps

10 Med Ball Russian Twists

5 KB Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min – AMRAP

100 Wall Balls

100 KB Swings

800m Run (400m each)

80 Ab Mat Sit Ups

60 Knees to Elbow/V Ups

60 Hang Power Cleans

40 Front Squats

40 Lateral Burpees

20 Hang Power Snatch

20 Front Rack Step Ups

*If you get through one round, cut the reps in half (50, 50, 40, 40..etc.)