321go

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

12 Min – EMOM

1 – 3 Box Jumps/6 Step Ups

2 – 10 Goblet Squats

3 – 25 Second Row (hard)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min – AMRAP

Teams of 2:

40 Calorie Row

100m Farmers Carry/High Plank

20 Partner Ab Mat Sit Ups

20 Wall Balls (each)

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

12 Single Arm KB Thrusters (6 each arm – light)

15 Hollow Rock Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

200m Med ball Run 20/14

12 Front Rack Lunge 95/65

40 Double Unders

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

350m

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

10 PVC Good Morings

-Then-

2 Rds

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Push Jerk (3×5 @70%)

Deadlift (3×5 @70% of 1 rep max)

Metcon

Metcon (Time)

4 Rds

300m Run

6 Devil Press 50/35

12 Toes 2 Bar

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 Half Kneeling Landmine Press

12 Single Leg RDL

6 Spiderman w/ Rotation

Weightlifting

Split Jerk (5×3)

30 Second Hollow Rock Hold (3 position hold)

EMOM

Metcon (No Measure)

16 Min – EMOM

1 – 9 Calorie Bike

2 – 10 Power Clean

3 – 9 Calorie Row

4 – 10 Single Arm OH Lunge

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

45 Second Bike

6 Wall Sit KB Press

12 Hollow Rocks

16 Walking Lunge

Weightlifting

Back Squat (5, 5, 3, 3, 2)

20 Second Side Star Plank in Between Each Set

Metcon

Metcon (Time)

4 Rounds

200m Run/Row

12 Deadlifts

8 Knees to Elbow

50m Single Arm OH Carry

30 Second Ring Plank

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

Squat Snatch (1@70% 5 Min Emom 1@75% 5 Min Emom )

Snatch Pull (3×3 @85% of 1 rep max Squat Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

50ft KB Front Rack Lunge 53/35

10 Burpee Over KB

8 Strict Pullups

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Plank to Pike on Rower

8 Reverse Chest Fly

8 See-Saw DB Press

100m Run

Metcon

Metcon (Time)

Teams of 2 – For Time (30 Min Time Cap):

30 Synchronized Burpees

90 KB Swings

30 Pull Ups/Ring Rows

60 Box Jumps/Step Ups

30 Synchronized Burpees

90 Jump Rope (total)

400m Shuttle

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

15 Calorie Bike

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

10 Goblet Squats (light)

14 Russian Twists

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25 Min AMRAP

40 Calorie Row

100m Farmers Carry (each) 53/35 (Low Plank hold)

20 Med Ball Sit-ups 20/14

10 Burpee Power Cleans 155/105

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Bike/Row

8 (+4) Crossover Symmetry Rows

10 Spiderman with Rotation

10 Scorpions

Weightlifting

DB Bench (4×8 (Glute Bridge))

3 Wall Walks in Between Each Set

Metcon

Metcon (Time)

4 Rounds

200m Row

16 Russian KB Swings

12 Hand Release Push Ups

16 DB Russian Twists

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Clamshells + 20 Second Hold

25m Quadruped Crawl

10 Ring Rows (2 sec hold)

Weightlifting

3 Front Squat + 6 Back Squat (4 Rounds – Every 3 Mins)

70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min – AMRAP

6 Single Arm KB Thrusters

9 Deadlifts

12 Burpee Box Jumps/Step Ups

15 Calorie Row