321go, Author at CrossFit Iron Hammer

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Push Press (5×3)

30 Second Ring Plank or 45 Second High Plank in Between Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min – AMRAP

150m Row

10 Knees to Elbow/Ab Mat Sit Ups

10 KB Swings

*2 Minute Rest*

6 Min – AMRAP

6 Calorie Bike

12 Prisoner Step Ups

8 Burpees (No Push Up)

CrossFit Iron Hammer – New You Challenge

Weightlifting

Front Squat (5×5 )

Metcon

Metcon (Time)

Cash In- 400m run

18-15-12

Hand release pushups

KB Swings

Cash out- 400m run

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

300m Row

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

Metcon

Metcon (Time)

Cash In- 800m Run

18-15-12

Hand Release Pushups

Russian KB Swings 70/53

Cash Out- 800m Run

CrossFit Iron Hammer – New You Challenge

Weightlifting

Front Squat (5×5 )

Metcon

Metcon (Time)

Cash in- 400m Run

18-15-12

Hand Release Pushups

KB Swings

Cash out- 400m Run

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row/Run

5 Goblet Squats

10 Ring Rows

5 No Push Up Burpees

Weightlifting

Split Squat (4×5)

2 Eccentric Pull Ups in Between Each Set

Metcon

Metcon (Time)

5 Rounds

10 Power Cleans

15 Hollow Rocks

10 Bar Over Burpee

250m Row

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)

Teams of 3

1 Mile Med Ball run 20/14

150/120 Cal Row

100 Hang Power Cleans 135/95

80 Front Squats 135/95

60 Squat Cleans 135/95

10-5-18

CrossFit Iron Hammer – New You Challenge

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Back Squat (5×5 )

Shoulder Press (5×5 )

Metcon

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10-5-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

Groin stretch

200m jog

Weightlifting

Back Squat (6×3 Work to a heavy 3 rep)

3 sec tempo down

2 sec hold at the bottom

10 Weighted Hollow Rocks btw sets 15/10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Strict PullUps

6 Deadlift 205/135

9 Box Jumps 24/20

10/4/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm Up 10 (No Measure)

Weightlifting

DB Bent Over Row + BB Glute Bridge (3×10)

20 Second Star Plank in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min – AMRAP

2 Wall Walks (Scale to Box Push Ups or Hand Release Push Ups)

8 DB/KB Deadlift

10 Goblet Squats

40 Jump Rope

10-4-18

CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

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

DB Single Leg RDL (5×5 Work to a Challenging 5 rep(each leg))

Metcon

Metcon (No Measure)

12 Min EMOM

1st- 200m Run

2nd- 15 Wall Ball 20/14

3rd- 150m/125m Row

4th- 12/9 Calorie Bike

Accessory Work

Metcon (No Measure)

Tabata Abs

1- Vups

2- Flutter kicks

3- Low Plank

4- Russian Twist