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CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Front Squat (8-4-1-1-1-1 Work to a 1 rep max )

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

5 Strict Pullups

7 Thrusters 115/75

9 Box Jump 30/24

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

Every 3 Mins x 4 Sets

200m Row

10 Goblet Squats

10 Push Ups

Metcon

Metcon (Time)

Partner WOD:

4 Rounds

40 Calorie Row

30 Prisoner Step Ups

20 SDLHP

10 Synchronized Burpees

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 13 (No Measure)

5 Laps Around the gym

-then-

2 Rounds (one length of the gym)

Bear Crawl

Burpee Broad Jumps

Squatted Side Shuffle

50 Singles

With PVC

2 Rounds

8 DL

8 Bent over rows

8 Hang cleans

8 Front squats

8 Strict Press

8 Back Squat

8 Good Mornings

Metcon

Metcon (Time)

2000m Row

150 Wall Ball 20/14

100 Back Rack Stepups 95/65

80 Deadlift 185/125

60 Bar Facing Burpees

40 Toes 2 Bar

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)

15 Power Clean 185/125

25/18 Calorie Bike

15 Power Clean 185/125

4 Rds

18 Wall Ball 20/14

15 Pullups

12 KB Swings 53/35

9 Handstand Pushups

10 Deadlifts 275/185

1000m Row

10 Deadlift 275/185

*5 Min rest btw workouts

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

10 Calorie Bike

Weightlifting

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

(10 total) 5 Alternating DB Biceps curls btw sets

*work up in weight each set

Metcon

Metcon (No Measure)

18 Min EMOM

1st- Calorie Row 12/10

2nd- 5 Devil Press 50/35

3rd- 15 Abmat Situps

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Lateral Band Walks

10 Russian KB Swings

10 Half Kneeling KB Press

Weightlifting

Split Squat (5×5 (Barbell))

2 Eccentric Pull Ups or 5 Eccentric Ring Rows in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min – AMRAP

8 Bar Over Burpees

7 Power Cleans

6 Front Squats

5 Shoulder to Overhead
Accessory Work:

KB Core Finisher

10 Sec Dual KB Hold

10 Sec Dual KB Flutter Kicks

10 Sec Dual KB Hollow Rocks

CrossFit Iron Hammer – CrossFit

Warm-up

Upper-body Pressing Warm Up 2 (No Measure)

500 M Row or 400 M Run

Then as a group:

Bear Crawl

5 push-ups

Knee hug + lunge + OH reach x 3 each leg

5 push-ups

Deep squat hold + reach and Hold + stand x 5

5 push-ups

With a PVC Pipe:

10 x rotations

5 x around the world each way

Weightlifting

Bench Press (10-8-6-4-4-4 Work to a heavy 4 rep)

14 DB Russian twists 20/15

btw sets

Metcon

Metcon (Time)

5 Rds

30 Double Unders

20 Step Dual Front Rack KB Lunge 53/35

1 Rope Climb
Scale- 90 Singles

Weight on KB

2 Rope Pulls

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

350m Row

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

100m Row Sprint

Weightlifting

Back Squat (10-6-4-4-4-4 Work to a heavy 4 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Wall Ball 20/14

12 Deadlift 185/125

9 Hand Release Pushups

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 KB Band Squats (each side)

8 Clamshells (each side)

10 Hollow Rocks

Weightlifting

Front Squat (5×5 (2 sec pause at bottom))

10 Ring Body Saw in Between Each Round

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

12 DB or BW Walking Lunges

24 Ab Mat Sit Ups

50m Bear Crawl

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

Weightlifting

Snatch Complex (6 Sets, Work to a challenge set)

1 Snatch High Pull

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Low Hang Squat Snatch

Metcon

Metcon (Time)

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

Clean & Jerk 155/105

Burpee Box Jump 24/20