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CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

5 Laps Around the Gym

Then

20 Jumping Jacks

Lunge w/ rotation x5 e/s

Side lunge x5 e/s

Dynamic spiderman x10 e/s

Push up to side plank x10 e/s

20 air squats

5 broad jumps

Weightlifting

Single Arm Dumbell Press (8-6-4-4-4 work to a heavy 4 rep/arm)

12 Alternating VUps (6 each side) btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2,4,6,8,10,12…….

Power Snatch 135/95

Bar Facing Burpees

30 Double Unders

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Front Rack Monster Walks

30 Second Plank with Knee Drive

8 Split Squat w/ Front Foot Elevated

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

5 Devil Press

20 Wall Balls

7 Min AMRAP

10 Front Rack Lunge

20 Ab Mat Sit Ups

7 Min AMRAP

15 Calorie Row

10 Deadlifts

*3 Min Rest in Between Workouts

CrossFit Iron Hammer – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

3 Rounds

45 Second Row or Bike

20 Second Side Star Plank (each side)

10 KB Reverse Lunge (each leg)

5 No Push Up Burpees

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

100 Double Unders (each)

100 Calorie Row

80 Russian KB Swings 70/53

80 Abmat Sit-ups

60 Pull-ups

60 Russian Twists w/DB 45/30

400m Run

40 Calorie Bike

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 KB Push Press

8 Pike to Plank

10 KB Swings

100m Run or 200m Row

Weightlifting

Single Arm Dumbell Press (4×8 )

Set of Cross Symmetry Rows in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

10 Clean & Jerks

8 Bar Over Burpees

10 Knees to Elbow/12 V-Ups

40 Jump Rope

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

350m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Pushups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

5 Devil Press 50/35

20 Wall Ball 20/17

7 Min AMRAP

10 Front Rack Lunge 95/65

20 Abmat Sit-ups

7 Min AMRAP

15 Calorie Row

8 Toes 2 Bar

*4 Min rest btw workouts

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 BB Glute Bridge (2 sec pause at top)

30 Second KB Plank March

10 DB Bent Over Row

Weightlifting

Split Squat (4×6 (BB – Back Foot Elevated))

2 Eccentric Pull Ups/6 Eccentric Ring Rows in Between Each Set

Metcon

Metcon (Time)

3 Rounds

350m Row

10 DB Step Ups

12 Calorie Bike

30 Hollow Rocks

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

20 Second Side Plank w/ KB

10 Jumping Squats

5 No Push Up Burpees

Metcon

Metcon (Time)

27-21-15-9

Wall Balls

KB Swings

3 Rounds

12 Ring Rows

12 DB Snatch

12 Calorie Row

4 Rounds

50 Jump Rope

10 SDLHP

*3 Min Rest in Between Workouts

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

500m Row or 600m Run

20 Sit-ups

10 Push-ups

20 Jumping Jacks

20 Air Squats

10 Ring rows

10 Iron Cross

10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Cash in- 1 mile Run

20 Toes 2 Bar

10 Power Clean 185/135

20 Box Jump Overs 24/20

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

45 Second Bike

10 Landmine Twists

12 Russian KB Swings

EMOM

Power Clean (10 Min EMOM – 3 Power Cleans )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

6 Single Arm KB Thrusters

3 Wall Walks/9 Push Ups

12 KB Goblet Lunge

6 Strict Knees to Elbow/12 Ab Mat Sit Ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

500m Row

Steady 250m increase pace 2nd 250m

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

10 Goblet Squats (light)

14 Russian Twists

Weightlifting

Power Clean Complex (15 Min to work to a heavy set )

Power Clean + Hang Power Clean + Power Clean

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#