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CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m Or 300m Run

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Kneeling KB Press x10 e/s (light)

Goblet Squat x10

Weightlifting

Weighted Step-ups (5×5 Front Rack, work to a heavy set )

Metcon

Metcon (No Measure)

18 Min EMOM

1- 3 DL + 3 PC + 3 S2OH 155/105

2- 3 Bar Muscle Ups

3- 12 Weighted Abmat Situps 20/14

CrossFit Iron Hammer – CrossFit Masters

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

Front Rack Step Ups (4×5)

10 Ring Plank Body Saw in Between Sets

EMOM

Metcon (No Measure)

EMOM – 15 Mins

1st – 6 Calorie Bike

2nd – 10 Wall Balls

3rd – 10 Burpees to Target

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 Cal Row

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

200m Run

Weightlifting

Bench Press (6×4 work to a heavy 4 rep)

10 weighted hollow rocks btw sets 15/10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

300m Run

8 Front Squats 135/95

40 Double Unders/120 Singles

CrossFit Iron Hammer – New You Challenge

Weightlifting

Bench Press (6×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

300m Row

8 Front Squat

50 Jump Rope

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 (6×4 Work to a heavy 4 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Hang Power Clean 95/65

5 Push Jerk 95/65

10 Box Jump Overs 24/20

Accessory Work

Metcon (No Measure)

Tabata Abs

1- V-ups

2- Russian Twists

3- Low Plank

4- Bicycles

CrossFit Iron Hammer – New You Challenge

Weightlifting

Back Squat (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Sumo Deadlift High Pull

5 Press

10 Box Jump

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

15 air squats

10 Ring rows

10 iron cross

10 scorpions

Weightlifting

Deadlift (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

10 Hang Power Clean

5 Push Press

10 Box Jumps/Step Ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

3 RDs

5 Seated Box jumps 24/20

8 Goblet Squats (light)

8 Single Arm Ring Row(4 each)

Then

10 Pass Throughs

10 Around the World (each way)

Weightlifting

Back Squat (10-8-6-4-2 Work to a heavy 2 rep)

10 Rower Plank to Pike btw sets

Metcon

Metcon (Time)

4 Rds

21 KB Swings 53/35

15 Pushups

9 Overhead Squats 115/75

CrossFit Iron Hammer – New You Challenge

Weightlifting

Back Squat (10-8-6-4-2)

Metcon

Metcon (Time)

4 Rds

21 KB Sings

15 Pushups

9 Goblet Squats

CrossFit Iron Hammer – New You Challenge

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)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Ring Rows

10 Abmat Sit-ups

15 Wall Ball

20 Jump Rope