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CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 14 (No Measure)

3 Rds

High Knees 50 ft

Butt Kicks 50 ft

Side shuffle Left 50 ft

Side Shuffle Right 50 ft

10 Air Squats

10 Pushups

Weightlifting

Back Rack Lunge (5×5 Work to a heavy 5 rep each leg)

10 Plank to Pike on Rower btw sets

Metcon

Metcon (Time)

27-21-15-9

KB Snatch 53/35

Wall Ball 20/14

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 15 (No Measure)

3 Rds

7 Burpee Goblet Squats (light)

30 sec Active Bar Hang

200m Run

Metcon

Metcon (Time)

35 Min Time Cap

1 Mile Run

5 Rds

5 Power Clean 185/125

10 Hand Release Pushups

2000m Row

5 Rds

5 Deadlift 275/185

10 Hand Release Pushups

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Row (increase pace each round)

8 Good Mornings

20 Second Side Star Plank

8 Ring Rows (2 sec pause at top)

Weightlifting

Deadlift (5×3)

10 Pike to Plank on Rower

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

3 Power Cleans

6 Pull Ups

9 Push Ups

12 Air Squats

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Squat Clean (15 Min EMOM 5@80% 5@85% 5@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

10 DB Shoulder 2 Overhead 50/35 (5 each side)

10 Pull-ups

40 Double Unders

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Row (increase pace each round)

8 Barbell Good Mornings

20 Second Side Star Plank

8 Pushups (2 sec pause at top)

Weightlifting

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

*Press is Seated from the Rack

15 Hollow Rocks btw sets

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean 115/80

Bar Facing Burpees

*100m Run After each Rd

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Clamshells

6 Half Kneeling KB Press

10 Landmine Twists

100m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min – AMRAP

60 KB Swings

60 Push Press

2000m Row

60 Walking Lunges

60 Hang Cleans

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

6 KB Press each side

8 Goblet Walking Lunge

10 Russian Twists

100m Run

Metcon

Metcon (Time)

4 Rds

50 Calorie Row

40 Wall Ball 20/14

30 Abmat Sit-ups

20 Burpees

10 Squat Clean 155/105

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 350m m Or 300m Run

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Kneeling KB Press x10 e/s (light)

Goblet Squat x10

Weightlifting

Squat Snatch (5 Min EMOM 1@75%)

Snatch Pull (3×3 @90% of 1 rep max Squat Snatch)

Metcon

Metcon (No Measure)

20 Min EMOM

1- Calorie Row 15/12 – Run 200m

2- 10 DB Curl and Press (medium-heavy)

3- Suitcase Reverse Lunge 8/leg

4- 30 sec Low Plank March

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Bike (increase pace each round)

10 KB Deadbug (w/ bands)

20 Second Side Plank

10 Ring Rows

Weightlifting

Front Squat (5×3 (32×1))

30 Second Hollow Rock Hold in Between Sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min – AMRAP

5 Sit Ups

5 Lunges

5 Russian Twists

5 Box Jumps/Step Ups

5 Air Squats

5 Burpees

*Reps increase by 5 each round

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)

40 Min Time Cap

12-10-8-6-4

Power Clean 115/80

Thruster 115/80

Pull-Ups

2 Rds

800m Run

40 Abmat Sit-ups

20 Hand Release Pushups

10-20-30

Wall Ball 20/14

Calorie Row

*5 Min rest btw workouts