321go

CrossFit Iron Hammer – CrossFit

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

Metcon

Metcon (Time)

3 Rds

400m Run

10 Overhead Squats 135/95

1 Rope Climb

4 Rds

40 Double Unders/120 Singles

10 Power Snatch 95/65

10 Pullups

4 Rds

20 Air Squats

15 KB Swings 70/53

10 Ring Pushups

5 Squat Clean 185/125

*5 Min rest btw workouts
Scale-

Rope climbs- attempt to climb as high as your comfortable or 2 Rope pulls

Ring Pushups-

Regular Pushups (same amount)

Knee push-ups (same amount)

CrossFit Iron Hammer – New You Challenge

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

200m Run

Weightlifting

Back Squat (5×5 Work to a heavy 5 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

10 Wall Ball

10 Abmat Situps

CrossFit Iron Hammer – CrossFit Masters

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

Back Squat (5×4)

Single Leg Landmine RDL in Between Each Set

Metcon

Metcon (Time)

3 Rounds

300m Run/Row

12 KB Thrusters (6 each arm)

300m Row/Run

12 OH Walking Lunge

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

3 Rounds

100m Jog

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

10 sots press

Weightlifting

Squat Clean (10 Min EMOM )

1st 5 Min @75% of 1 rep

2nd 5 Min @80%

Clean Pull (3×3 @ 90% of 1 rep max Squat Clean )

Metcon

Metcon (Time)

21-15-9

Power Clean 135/95

Hand Release Push-ups

Toes 2 Bar

CrossFit Iron Hammer – New You Challenge

Metcon

Metcon (Time)

500m Row

40 Air Squats

30 Abmat Situps

20 Pushups

10 Ring Rows

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

20m KB Cross Body Carry

10 Kalf Kneeling Landmine Twists

Weightlifting

Front Rack Reverse Lunge (4×6)

30 Second Ring Plank or Weighted High Plank in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Min – AMRAP

100m Run

10 KB Swings

10 No Push Up Burpees

*Rest 2 Mins

4 Min – AMRAP

150m Row

9 Box Jump Overs/Step Overs

6 KB/DB Push Press (each arm)

*Rest 2 Mins

4 Min – AMRAP

5 Cal Bike

10 Wall Balls

15 Ab Mat Sit Ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

200m Jog

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

15 Cal Bike

Metcon

Metcon (Distance)

Cash in- 400m Run

1- Row Max Meters

2- 3 Rds

10 Wall Ball 20/14

10 Pullups

10 Burpees

3- 3 Rds

10 power Clean 135/95

10 Hand Release Pushups

10 Abmat Situps

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

Power Snatch (6×2 Work to a challenging 2 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Cash In- 100 Double Unders/300 Singles

-Then-

200m Run

24 Air Squats

6 DB Snatch 50/35 (each arm)

4 Burpee Box Jumps 30/24

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

5 Half Kneeling KB Press

7 KB Low to High Chop (each side)

Weightlifting

DB Bench (4×8 )

10 Band Pull Aparts in Between Each Set

Metcon

Metcon (Time)

21-15-12-9

Calorie Row

Push Ups

Sumo Deadlift High Pull (BB)

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)

4 Rds

400m Run

4 Hang Squat Clean 185/125

4 Jerk 185/125

5 Bar Muscle Ups

20 Calorie Row

40 Wall Ball 20/14

20 Calorie Row

5 Bar Muscle Ups

4 Rds

20 Abmat Situps

15 KB Swings 70/53

*5 Min Rest btw Workouts