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CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

7 Min AMRAP

21/15 Calorie Row or Bike

15 KB Swings (light)

9 Burpees

21/15 Calorie Row or Bike

15 Shoulder Taps in Pushup Position

9 Pushups

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run/Row

25ft Quadruped Crawl

2 Wall Walks

Weightlifting

DB Bench (3×6 (Single Arm))

Eccentric Pull Ups 3×3

(Scale to ring rows if need)

DB OH Carry 3×50 ft

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

15 Cal Bike

10 DB Burpee Step Ups

15 Hollow Rocks

10 Single Arm KB Press (ea/arm)

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

30 Sec Row

6 Sumo Hamstring Stretch

12 Plank KB Pull Throughs

Weightlifting

Deadlift (3×5)

*Segmented Deadlift (3×5), then Deadlift (3×5)

Metcon

Metcon (Time)

3 Rounds

750m Row

20 Suitcase KB DL

25 DB Weighted Sit Ups (No Ab Mat)

*Increase row each RD

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

12 Min – EMOM

1 = 5 Burpee Broad Jumps

2 = 12 Russian KB Swings

3 = 35 Second Row/Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min – AMRAP (You Go, I Go)

10 Hang Power Cleans (95/65)

5 Burpee Box Jump Overs (24/20)

250m Row

*Partner 1 completes full round before Partner 2 begins

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

12 Min – EMOM

1 = 3 Burpee Broad Jumps

2 = 12 Russian KB Swings

3 = 35 Second Row/Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min – AMRAP (You Go, I Go)

10 Hang Power Cleans

5 Burpee Box Jump Overs

250m Row

*Partner 1 completes one full round before Partner 2 begins

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

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

200m Row/Run

12 Monster Walks

12 SA KB Thrusters (6 ea/arm)

20 Second DB Side Star Plank

Metcon

Metcon (Time)

For Time (30 Min Time Cap):

2000m Row

200 Jump Rope

100 Wall Balls

50 Ab Mat Sit Ups

25 DB Push Press

25 Ring Rows
Scaled Options:

1500m Row

150 Jump Rope

80 Wall Balls

(Scale reps down more if needed)

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

8 Band Fire Hydrants

10 Jumping Squats

12 Hollow Rocks

EMOM

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

15 Burpees

15 Back Squat (55-60%)

EMOM

Metcon (No Measure)

Every 90 Secs – 13:30 (3 Rounds)

1 = 12 DB Box Step Ups

2 = 8 Plank to Pike on Rower

3 = 12 Jumping Pull Ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

Assault bike 30s easy + 20s moderate + 10s hard

Dual DB squats x 5 reps

Dual DB squats, feet together x 5 reps

Seated DB strict press x 10 reps

Weightlifting

Squat Clean

15 Min EMOM

5 Min -3 reps @70%

5 Min – 2 reps @80%

5 Min – 1 Rep @90%

Metcon

Metcon (Time)

18 Min Time Cap

400m Run

21 Clean & Jerk 115/80

21 Pull-ups

400m Run

15 Clean & Jerk 115/80

15 Pull-ups

400m Run

9 Clean & Jerk 115/80

9 Pull-ups

400m Run

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

10 Goblet Squats

10 Russian KB Swings

100m Run

Metcon

Metcon (AMRAP – Reps)

5 Min – AMRAP

15 Calorie Bike

15 Russian KB Swings

*2 min Rest

5 Min – AMRAP

20 Calorie Row

20 Wall Balls

*2 Min Rest

5 Min – AMRAP

100m Run

50 Jump Rope

*2 Min Rest

(Andddd repeat)