11/16/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

45 Second Row

5 Spiderman

5 Scorpion

10 No Money’s

Accessory Work

Metcon (No Measure)

3 Rounds – Not for Time:

10 BB Glute Bridge Hip Thrusts

10 Strict Knees to Elbow or Work on Toes to Bar

10 Half Kneeling BTN BB Press

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min – AMRAP (I Go, You Go)

5 DB Thrusters

10 Knees to Elbow

10 Calorie Row

11-16-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

250m Row

10 Air Squats w/3 sec hold at the bottom

Side plank Rotation 8/each side

Metcon

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11-15-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

300m Row

15 Air Squats

5 Strict Press (pvc)(barbell)

5 Push Press

5 Push Jerk

Weightlifting

Push Jerk

3 reps every 90s x 4 sets

2 reps every 90s x 4 sets

1 rep every 90s x 4sets

Ranging from 60-90% of 1RM

Metcon

Metcon (Time)

4 Rds (18 Min Time Cap)

8 Calorie Bike

20 Alternating DB Snatch 50/35

10 Toes 2 Bar

1 Rope Climb

2 Min Rest btw Rds

11-15-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

300m Row

15 Air Squats

5 Strict Press (pvc)(barbell)

5 Push Press

5 Push Jerk

Weightlifting

Push Jerk

3 reps every 90s x 4 sets

2 reps every 90s x 4 sets

1 rep every 90s x 4sets

Ranging from 60-90% of 1RM

Metcon

Metcon (Time)

4 Rds (18 Min Time Cap)

20 Alternating DB Snatch 50/35

10 Toes 2 Bar

2 Rope Climbs

2 Min Rest btw Rds

11-15-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

300m Row

15 Air Squats

2 Rds

5 Strict Press (pvc)(barbell)

5 Push Press

5 Push Jerk

Weightlifting

Push Jerk

3 reps every 90s x 4 sets

2 reps every 90s x 4 sets

1 rep every 90s x 4sets

Ranging from 60-90% of 1RM

Metcon

Metcon (Time)

4 Rds (18 Min Time Cap)

8 Calorie Bike

20 Alternating DB Snatch 50/35

10 Toes 2 Bar

1 Rope Climb

2 Min Rest btw Rds

11/14/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

30 Second Wall Sit (Dual FR KB)

6 Half Kneeling KB Press

12 Landmine Twists

30 Second Jump Rope

Weightlifting

DB Bench (4×8 (Glute Bridge))

*30-45 Second Ring Plank

Metcon

Metcon (Time)

4 Rounds (24 Min Cap)

16 Cal Row

16 KBS (heavy – unbroken)

12 KB Dual Push Press

12 Rower Pike Ups
*Sub high plank with knee drive for rower pike ups, if needed

11-14-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

15 Calorie Bike

-then-

With an empty barbell, 1×8 reps of each:

BTN snatch grip strict press

BTN snatch grip push press

Paused overhead squat

Muscle snatch from the hip

Power snatch

With a light load, 2×3 reps of each:

Power snatch

BTN push press

Overhead squat

Snatch Balance

Squat snatch

Weightlifting

Hang Power Snatch

1×4 @65%

1×3 @70%

1×3 @75%

3×2 @80-90%

Metcon

Metcon (Time)

14 Min Time Cap

35 Deadlift 225/155

35 Bar Facing Burpees

100 Ft Dual DB Front Rack Lunge 50/35

35 Ring Dips

11-13-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

250m Row

5 Ring Rows

10 Pushup to Side Plank (5/5)

15 Air Squats

Weightlifting

DB Bench (4×12 Alternating reps (12 each arm))

15 Tuck Ups btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM (20 Min Cap)

3 Power Clean

3 Front Squat

3 Jerk

RX- 155/105

11/12/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

10 Band Fire Hydrants

20 Second Side Star Plank

5 Burpee Broad Jumps

Weightlifting

Front Rack Reverse Lunge (4×6 )

*Front Foot Elevated

*3-5 Chin Ups or 10 Ring Curls

Metcon

Metcon (Time)

10 Rounds

10 Cal Row

10 Jumping Pull Ups

10 Box Step Ups

11-12-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

8 Min AMRAP

10 Calorie Bike

8 Barbell Good Mornings

6/Side Kneeling Bottoms Up KB Press

Weightlifting

Back Squat (6×3 (3 sec pause at the bottom))

Work to a Heavy 3 rep

20 Med Ball Russian Twists btw sets

Metcon

Metcon (Time)

5 Rds

8 Handstand Pushups

20 One Arm KB Swings 53/35

40 Double Unders