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CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

Dynamic Warm up- all of the exercises are length of box 1x

Jog

Forward skip

Backward skip

Jumping jack shuffle

Jumping jack shuffle other way

Defensive Slide

Defensive slide other way

Carioca

Carioca other way

Backpedal (butt down, hips back)

Backward run

Backward making an S (weaving)

High knees

Butt kicks

Then

Frankenstein walk

Duck walk

Knee to chest

Knee up and open hip

Knee up and quad stretch

Knee up and pigeon stretch

Lunge and twist

Reverse lunge and stretch backwards

Then

4x Sprints

Weightlifting

Front Squat (4 reps @60% then Back Squat 8 Reps (Every 3 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Wall Ball 20/14

12 Deadlift 185/125

9 Box Jump Overs 24/20

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single Leg Glute Bridge

5 Ring Rows

10 Lateral Band Walks

Weightlifting

Front Squat (6×3)

10 Plank to Pike on Rower in Between Sets

Metcon

Metcon (No Measure)

10 Rounds – Every 2 Mins

1 – 150m Row + 5 Ring Rows + 5 Dips

2 – 8 Cal Bike + 10 Jumping Pull Ups + 5 DB Bent Over 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

Power Clean (10 Min EMOM 3 reps @60% of 1 rep max )

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Rds

2 Min AMRAP

5 Pullups

10 DB Snatch 50/35

20 Double Unders

*1 Min rest after each rd

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Quadruped Thoracic Rotation

30 Second High Plank

10 KB Goblet Squat

Weightlifting

Split Squat (4×8)

2 Eccentric Pull Ups in Between Each Set

Metcon

Metcon (Time)

5 Rounds

10 Single Arm OH Lunge

20 Russian Twists

10 No Push Up Burpees

20 KB Swings

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

15 cal Bike or 300m Run

-Then-

2 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Metcon

Metcon (Time)

30 Clean & Jerk 135/95

(Alternating each rep)

3 Rds

1000m Row (switch 250m)

40 Prisoner Step Ups 24/20

30 Sumo Deadlift High Pull 115/75

40 Wall Ball 20/14

*2 Synchronized Burpees

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

duck walk 30 ft

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

60 Calorie Row

60 KB Swings 70/53

40 Hand Release Pushups

40 Toes 2 Bar

20 Power Cleans 135/95

20 Front Squats 135/95

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 Half Kneeling Landmine Press

10 Walking Lunges

12 Side Plank with Rotation (each side)

Weightlifting

DB Bench (4×6 (each arm))

10 DB Bent Over Row in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 10 Mins

50 Jump Rope (scale 150m Row)

12 Hand Release Push Ups

8 DB Snatch (each arm)

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

Push Press (8-6-4-2-1-1 Work to a heavy 1 rep)

30 sec Dual KB Front Rack Wall Sit (challenging weight) btw sets

Metcon

Metcon (Time)

18-15-12-9-6-3

Thrusters 115/75

Bar Facing Burpees

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

DB Split Squat (Back Foot Elevated) (5×5 each leg (work to a heavy set)

Metcon

Metcon (No Measure)

18 Min E2MOM

1st Rd- 5 Strict Chin Ups + 30 Air Squats

2nd Rd- 150m Row + 15 sec Side Star Plank/each side

3rd Rd- 12 Russian KB Swings 70/53 +

(each arm) 2 Turkish Getups 53/35

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

EMOM – 12 Mins

1 – 5 Broad Jumps

2 – Russian KB Swings

3 – Row 35 Seconds (moderate effort)

Weightlifting

Deadlift (5, 5, 3, 3, 2)

10 Band Pull Aparts in Between Each Round

Metcon

Metcon (Time)

4 Rounds

10 Hang Power Cleans

15 Hollow Rocks

10 Step Ups/Box Jumps

250m Row