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CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

400m jog or 500m Row

4 Rds

6 Half Kneeling Landmine Press(each arm) 20/10 on the bar

12 Air Squats

20 sec Side Star Plank (alt sides every rd)

Weightlifting

Back Rack Lunge (4×5 5 reps each leg, work to a challenging set)

10 Hollow rocks btw sets

Metcon

Metcon (No Measure)

18 Mins – EMOM (Every 2 mins)

1st – 1 Min Max Cal Bike + 12 Single Arm Russian KB Swings 53/35 (6 each Arm) alternate each rep

2nd – 1 Min Max Cal Row + 15 V Ups

3rd – 1 Min Max Double Unders/Singles + 7 Jump Tucks

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 Half Kneeling KB Press

12 Lateral Band Walks

12 Scap Push Ups

Weightlifting

DB Bench (3×8)

DB Prone Row 3×8

Metcon

Metcon (No Measure)

18 Mins – Every 2 Mins

1st = 10 DB Snatch + 30 sec Hollow Rock Hold

2nd = 10 Knees to Elbow + 30 Jump Rope

3rd = 10 KB Swings + 30 sec Wall Sits (weighted)

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)

800m Med Ball run 20/14

3 Rds

7 Power Snatch 135/95

4 Handstand Push-ups

17 Burpees

400m Med Ball Run

3 Rds

7 Clean & Jerk 135/95

4 Chest 2 Bar Pullups

17 Box Jumps 24/20

76 Wall Balls 20/14

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

100m Run

10 Prisoner Walks (Banded)

10 Hollow Rocks

10 Single Leg RDLs

10 Plank to Pike

Weightlifting

KB Single Leg RDL (4×6)

2 Eccentric Pull Ups in Between Each Set

Metcon

Metcon (Time)

3 Rounds

300m Run

18 Ab Mat Sit Ups

15 Deadlifts

12 DB Push Press (6 each arm)

9 Superman

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

3 Rounds

200m Jog

10 Air Squats

5 broad jumps

10 Push-ups

crab walk

duck walk

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

10 sots press

Weightlifting

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

5 Ring Rows with a 5 sec hold at the top of each rep btw each set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Hand Release Push-ups

9 Deadlift 225/155

35 Double Unders/ 105 Singles

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

400m Jog

Jog out/increased pace back

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

– immediately into –

8 Tall Kneeling KB Push Press

– rest 30sec –

12 Landmine Oblique Twist/side

rest 90sec

Weightlifting

Clean Complex EMOM (Work to a heavy set)

10 Min

1 Power Clean

1 Hang Squat Clean

1 Jerk (Any type- split or push)

Metcon

Metcon (Time)

18-15-12

Front Squat 135/95

KB Swings 70/53

400m Run

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

Metcon (AMRAP – Rounds)

30 minutes

Partners:one working and one rest

12 kettle bell swings 53/35

10 box jump over 24/20

8 ring dips

100 m sprint

one round = both partners complete all 4 movements

Cash out

10 minutes to find one rep partner dead lift max

CrossFit Iron Hammer – CrossFit

King Kong aint got nothing on me

Warm-up

Warm-up (No Measure)

500 m row

25 cross jacks

25 air squats

25 push up

10 ring pull up

10 samson stretch (5 each leg)

20 arm circles (10 each direction)

10 knee hug

100 single unders

Metcon

Metcon (Time)

3 Rds

3 Snatch 135/95

6 Clean and Jerk 135/95

9 Chest 2 Bar

54 Double unders/162 Singles

30-20-10

Deadlift 135/95

Front Rack Lunge 135/95

Abmat Situps

1000 m row

50 Wall Ball

*5 min rest between workouts

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Row

3 KB Snatch (each arm)

6 KB Push Press (each arm)

9 Air Squats

Weightlifting

Bench Press (5×4)

Metcon

Metcon (Time)

3 Rounds

300m Row

10 Deadlifts

12 HRPU

14 Step Ups/Box Jumps

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

Easy 750 m row or 800m Run

2 rounds: As a group

50 ft Bear crawl – 10 Air Squats

50 ft inch worm – cobra – 10 Air Squats

50 ft Spider man lunge – 5 push ups

50 ft burpee broad jump

Weightlifting

Paused Front Squat (5 x 5 Work to a heavy 5 rep)

3 second tempo to the bottom then 3 second hold at the bottom

Metcon

Metcon (No Measure)

3 rounds

10 box jump burpees

10/8 cal bike + 3 wall walks

10/8 cal row + 15 sit ups

2 minutes to complete each activity remainder of time is rest