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CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 laps around the gym)

10 Air Squats

5 broad jumps

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Metcon

Metcon (Time)

2 Rds

18 Calorie Row

15 Thrusters 95/65

12 Pullups

3 Rds

30 Double Unders/ 90 Singles

8 Bar Facing Burpees

10 Power Clean 135/95

4 Rds

14 Step Front Rack Lunge 115/75

7 Hang Power Snatch 115/75

14 V-Ups

*5 Min rest btw workouts

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

5 KB Half Kneel to Standing

10 Hollow Rocks

15 Monster Walks

Weightlifting

Front Rack Step Ups (4×5 (each leg))

10 DB Prone Row in Between Each Set

Metcon

Metcon (Time)

5 Rounds

10 Ring Rows

20 KB Swings

5 Burpee Broad Jumps

200m Row

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

300m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Sit-ups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Bench Press (4×10 Work to a heavy 10 rep)

30 sec Low Plank hold btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Push Press 115/75

2 Toes 2 Bar

2 Box Jump Overs 24/20

4 Push Press 115/75

4 Toes 2 Bar

4 Box Jump Overs 24/20

*continue by 2’s

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

Front Squat + Back Squat

12 Min EMOM

1 Front Squat

3 Back Squat

@75% of Front Squat 1 rep

Alternating Min

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

60 Double Unders

30 Wall Ball 20/14

15 Deadlift 245/165

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

Group Warm Up

Metcon

Metcon (Time)

Teams of 3:

500 Calorie Row

Partner 1 – Row

Partner 2 – 30 Ab Mat Sit Ups + 20 Goblet Lunge + 10 Burpees

Partner 3 – Rest

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

20m Quadruped Crawl

10 Cossack Squats

10 Band Shoulder Walks

Metcon

Metcon (Time)

12 Days of Christmas

1- Clean & Jerk

2- Pull Ups

3- Box Jumps

4- Power Snatch

5- Bar Facing Burpees

6- Push Press

7- Goblet Squats

8- Knees to Elbow

9- Wall Balls

10- Ring Rows

11- HRPU

12- Front Squats

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

12 Days Of Christmas (Time)

1- Clean & Jerk 185/125

2- Chest 2 Bar Pullups

3- Box Jumps 30/24

4- Hang Squat Snatch 115/75

5- Bar Facing Burpees

6- Push Press 115/75

7- Pistols (alternating)

8- Toes to Bar

9- Wall Ball 20/14

10- Pullups

11- Strict HSPU

12- Front Squats 185/125

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 laps around the gym)

10 Air Squats

5 broad jumps

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Weightlifting

Shoulder Press (5-5-4-4-3-3 Work to a heavy 3 rep)

10 Side Plank Rotations btw sets

Metcon

Metcon (No Measure)

18 Mins – EMOM (Every 2 mins)

1st – 1 Min Max Cal Bike + 10 Dual KB Front Rack Reverse Lunge 53/35

2nd – 1 Min Max Cal Row + 15 V Ups

3rd – 1 Min Max Double Unders/Singles + 5 Burpee Broad Jumps

CrossFit Iron Hammer – CrossFit Masters

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

Weightlifting

Back Squat (4×8)

10 Band Pull Aparts + 10 Side Plank Rotations in Between Each Set

Metcon

Metcon (Time)

Cash In: 1000m Row

8 Rounds

5 Pull Ups/Ring Rows

10 Push Ups

15 Air Squats

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

300m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Sit-ups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Deadlift (5-5-4-4-3 Work to a heavy 3 rep)

Metcon

Metcon (No Measure)

5 Sets (increase effort each Rd)

12 Russian KB Swings 70/53

rest 15 sec

30 sec Hollow Rock Hold

rest 15 sec

8 Box Jump 30/24

rest 15 sec

60 sec Row

rest 90 sec