11/02/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

6 Half Kneeling KB Press (band row hold w/ opposite arm)

10 Clamshells + 15 Sec Hold

20 Plank Knee to Elbow

100m Run/Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

10 Min – AMRAP

3 Power Snatch

10 Knees to Elbow

*3 Min Rest

10 Min – AMRAP

3 Power Cleans

10 Hand Release Push Ups

*3 Min Rest

10 Min – AMRAP

3 Deadlifts

10 Wall Balls

11-2-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 Cal Bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Metcon

Metcon (Time)

30 Min Time Cap

2 Rds

50 Calorie Bike

50 Alternating DB Snatch 50/35

2 Rds

50 Calorie Row

50 Thrusters 75/55

2 Rds

150 Double Unders

50 Pull-ups

Cash out- 125 DB Russian Twists 35/20

11-1-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

15 Calorie Bike or 350m Row

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

10 Goblet Squats (light)

12 Hollow Rocks

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

10-31-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 14 (No Measure)

3 Rds

High Knees 50 ft

Butt Kicks 50 ft

Side shuffle Left 50 ft

Side Shuffle Right 50 ft

10 Air Squats

10 Pushups

Metcon

Metcon (No Measure)

EMOM x 30 Mins (6 Rounds)

Set 1– 12/9 Cal Row

Set 2– Low Plank for 45 Secs

Set 3– 12/9 Cal Bike

Set 4– 10 T2B

Set 5– 8 x 50 ft Short Shuttle

Set 6– 10 Burpees

10/31/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Min Row/Bike

2 Rounds

6 Half Kneeling Landmine Press

10m Lateral Plank Walk (ea/side)

10 Plank to Pike on Rower

Weightlifting

Push Press (8, 6, 4, 8 (2 sec pause at top))

*Goal is to make the last set of 8 heavier than the first

DB Bent Over Rev Chest Fly 4×10

Metcon

Metcon (No Measure)

Every 6 Mins x 3 Rounds

10 Cal Bike

50ft Dual DB OH Carry (heavy)

10 Plate Sit Ups

200m Row

10 DB Push Press

*If finish round under 6 mins – rest remaining time

10-30-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

-then-

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

Jefferson curl

Good mornings

Pause front squats

Front squats

With a light load, 2×3 reps of each:

Muscle clean

Power clean

Front squat

Squat clean

Weightlifting

Squat Clean

15 @ 50%

12 @ 60%

9 @ 70%

6 @ 80%

3 @ 90%

Metcon

Metcon (Time)

5 Rds (13 Min Time Cap)

35 Double Unders

9 Hand Release Pushups

5 Hang Power Clean & Jerk 155/105

10/29/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

6 Single Leg Glute Bridge

12 Monster Walks w/ Plate

30 Sec Ring Plank

Weightlifting

Front Squat (3×5 (30×1))

Staggered Stance DL 3×5

Wtd Hollow Rock Hold 3x:30

Metcon

Metcon (Time)

4 Rounds

10 DB Front Rack Lunge

15 Calorie Row (Damper @ 10)

10 DB Front Squats

15 KB Windshield Wipers

10-29-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

Move through 3 rounds of:

Row 45 seconds moderate effort

Row 15 seconds hard effort

Dual KB push press x 8 reps

Dual KB overhead walk x 25ft

3 Burpee Broad Jump

Weightlifting

Split Jerk

3 reps every 90s x 4 sets

2 reps every 90s x 4 sets

1 rep every 90s x 4 sets

Ranging from 60-90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Box Jump Overs 24/20

25 ft DB Front Rack Lunge 50/35

20 Wall Ball 20/14

25 ft DB Front Rack Lunge

10/26/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

100m Run/30 Second Bike

5 Burpee Broad Jumps

10 No Money

5 Quadruped Extensions

Accessory Work

Metcon (No Measure)

3 Rounds (Not For Time)

10 DB Curl w/ KB FR Hold

10 DB Skull Crushers

10 DB Prone Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (You Go, I Go)

20 Min – AMRAP

3 Deadlifts (heavy)

3 Burpee Box Jump Overs

10 Calorie Bike

10-26-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

10 Min – AMRAP

200m Run

5 Broad Jumps

10 Jumping Squats

5 Sumo Hamstring Stretch

10 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

26 Min – AMRAP

Cash in:

400m Run (each)

100 Russian Twists (15/10)

Then (I Go, You Go):

50 Double Unders

10 Calorie Bike

10 KB Swings (70/53)