321go

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

Bench Press (5×5 Work to a heavy 5 rep)

10 Side Rotations each side btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

50 Double Unders

10 Thrusters 115/75

300m Run

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

4 Rds not for time

15 Cal Bike

10 Supermans

10 Cossack Squat each leg

Weightlifting

Goblet Reverse Lunge (banded) (4×6 each leg (blue/red band)

8 2-arm Turkish Situps btw sets

Metcon

Metcon (No Measure)

4 sets

Row 1min @10 damper (high effort)

rest 30 sec

100ft KB Front Rack carry 53/35

rest 30 sec

10 Box Jump Step Down 30/24

rest 2 min

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

20m Quadruped Crawl

10 Prisoner Walks

Weightlifting

Back Squat (5×4)

Metcon

Metcon (Time)

4 Rounds

500m Row

10 Power Cleans

15 DB Ab Mat Sit Ups

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)

2 Rds

10 Bar Muscle Ups

20 Bar Facing Burpees

30 Deadlift 225/155

40 Wall Ball 20/14
Scale 1- 20 Pull-ups + 20 Ring Dips, 185/125

Scale 2- 30 Ring Rows + 30 Bench Dips, 135/95, 14/10

Skill Work

Metcon (No Measure)

Tabata Ab Work

1:00 Anchored Sit-ups

1:00 Russian Twists

1:00 Low Plank

1:00 Bicycles

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds Not for Time

Run 200m

Quadruped Crawl 30m

30sec Handstand Hold

Weightlifting

Push Press (7-6-5-7)

2 sec pause at the top

3 sec eccentric

5 Chin ups btw sets

Metcon

Metcon (No Measure)

3 RDs (increasing effort)

500m Row

10 Double KB Clean and Press (light)

20 Weighted Situps (DB on chest)

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

2 Turkish Get Ups

10 Psoas March w/ KB

20 Jump Rope

Weightlifting

DB Bench (4×6 (3 Second )

10 Plank Rotations in Between Each Round

Metcon

Metcon (Time)

5 Rounds

200m Run

10 OH KB Lunge

5 Burpee Box Jumps

10 Hollow Rocks

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Metcon

Metcon (Time)

40-30-20-10

Hang Power Clean

Front rack Lunge

Push Jerk

Toes 2 Bar

100m-200m-300m-400m

M- 75-95-115-135

F- 55-75-95-105

CrossFit Iron Hammer – CrossFit

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

Bench Press (5×7 Work to a Heavy 7 rep)

30 sec KB front rack wall sit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

200m Run

10 Thrusters 115/75

5 Burpee Box Jumps 30/24

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

300m Run

10 Goblet Squats (3 sec pause @ bottom)

30 Second Arrested Superman

Weightlifting

Front Squat (5×3 (1-1/4))

30 Second Ring Plank in Between Each Set

Metcon

Metcon (Time)

4 Rounds

200m Run

10 KB Clean & Press

10 Deadlifts

10 Dips (on box)

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

12 Min EMOM

1st Min- 5 Broad Jumps

2nd Min- 7 No Push-up Burpees

3rd Min- 30 sec Bike

Weightlifting

Back Squat (5×4 Work to a heavy 4 rep)

30 sec hollow rock hold btw sets

Metcon

Metcon (No Measure)

5 sets (increase effort every rd)

10 Sumo Deadlift High Pull 95/65

20 Russian Twist 20/14

5 Box Jump Overs 24/20

15 Calorie Row