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CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

EMOM – 9 Mins

1st = 10 Barbell Glute Bridge (2 sec pause at top)

2 = 10 Monster Walks (Forward & Backward)

3 = 20 Second Side Star Plank (R&L)

Weightlifting

DB Bench (3×10 )

100m Farmers Carry in Between Each Set

Metcon

Metcon (Time)

4 Rounds

200m Run

18 DB Clean & Press

16 Weighted Sit Ups (DB on Chest)

12 Knees to Elbow

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike or 500m Row

-Then-

3 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)

42-30-18

Deadlift 225/185

Wallball 20/14

Cal Row

Power Clean 135/95

Med Ball Situps

Cal Row

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

Weightlifting

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

Metcon

Metcon (Time)

Cash in- 1 mile Run

5 Rds

5 Pull-ups

10 Push-ups

15 Air Squats

Cash out- 100 Double Unders

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

12 Min EMOM

1st Min- 4 Single Leg Box Jump 20/14(each leg)

2 Min- 8 Barbell Good Mornings 45/35

3rd Min- 20 Sec Row (hard)

Weightlifting

Dumbbell Bench Press (4×8 Work to a Heavy 8 rep)

30 Sec Wall sit btw sets w/ Double KB in front rack 53/35

Metcon

Metcon (No Measure)

5 Sets (increase effort each Rd)

12 Russian KB Swings 70/53

10 Hollow Rocks

8 Box Jumps 30/24

60 Sec Row

*Rest 90 sec btw sets

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

Quadruped Crawl

Plank Lateral Walk

Duck Walk

Weightlifting

Push Press (8,6,4,8 (2 sec hold at the top of each rep))

10 Band Pull Aparts in Between Each Round

Metcon

Metcon (Time)

20 Min Time Cap

800m Run

21 KB Swings

21 Goblet Squats

400m Run

15 KB Swings

15 Goblet Squats

200m Run

9 KB Swings

9 Goblet Squats

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

45 Second Bike

10 Clamshells

10 Ab Mat Sit Ups

10 Pike to Plank

Weightlifting

Front Squat (5,5,4,4,3)

Metcon

Metcon (Time)

3 Rounds

15 Calorie Row

12 Ring Rows

9 Box Jumps

Cash out: 100 Jump Rope

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

9 Min EMOM

1st Min- 10 Barbell Glute Bridge (light)(2sec hold at the top)

2nd Min- 12 Walking lunge

3rd Min- 20sec Side Star Plank(each side)

Weightlifting

Split Squat (4×6 DB(each leg) work to a challenging weight)

Front Foot Elevated on 45lb plate

*10 Back Extensions btw set on GHD

Metcon

Metcon (No Measure)

18 Min E2MOM (every 2 min)

1- 10 Bent Over Row 95/65 + 6 Bar Facing Burpees

2- 10 Dumbbell Snatch 50/35 + 40 Double Unders

3- Calorie Bike 10/8 + 30 sec Low Plank hold

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

4 Rds

6 Half Kneeling KB Press each side (2 sec hold at the top of each rep)

8 Push-ups

10 Side Plank Rotations (each side)

30 Sec Bike

Weightlifting

Push Press (8-8-6-4-4 Work to a heavy 4 rep)

30 sec low plank hold btw sets

Metcon

Metcon (Time)

3 Rds

300m Run

25 Wall Ball 20/14

20 DB Hang Clean & Jerk 50/35

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

250m

8 KB Swings

8 KB Push Press

Weightlifting

Deadlift (5×4 (3 seconds on the way down))

4 Ring Rows with 3 second pause at the top in between each round

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

5 No Push Up Burpees

10 DB Thrusters

15 KB Swings

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 12 (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

2 rounds:

10 PVC Good Mornings

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

60 sec Squat Hold

Metcon

Metcon (Time)

400m Run (together)

40 Pull-ups

40 Front Squats 135/95

1000m Row (switch every 250m)

40 Hand Release Push-ups

40 Hang Power Clean 135/95

400m Run (together)

40 Toes 2 Bar

40 Shoulder to Overhead 135/95

1000m Row (switch every 250m)