Do Less – No Do More

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

Weightlifting

Single Arm Dumbell Press (work up to heavy set of six each arm)

Gymnastics

Double-Unders (15 minutes to establish unbroken max – or practice)

Metcon

Metcon (Time)

21-15-9

Wall Ball 20/14

Toes to bar

*100 m farmers carry with pair of 53 lb /35 lb KB between rounds

Desk Pop

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

Weightlifting

Hang Power Snatch (4 x 4 work to a heavy 4 rep)

Metcon

Metcon (Time)

6 rounds for time

6 bar bell roll out

6 power clean 135/95

6 front squat 135/95

1 rope climb
Scale- 95/65

3 Rope Pulls

6/26/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 Half Kneeling KB Press

8 Side Plank Rotations

100m Run

Weightlifting

Back Squat (5, 5, 4, 4, 3)

Metcon

Metcon (Time)

4 Rounds

2 Wall Walks

(Scale to 5 Box HSPU)

14 Walking Lunges

16 Russian Twists

200m Run

12 Days of Christmas

CrossFit Iron Hammer – CrossFit

View Public Whiteboard

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)

1- Clean & Jerk 185/125

2- Chest 2 Bar Pullups

3- Box Jumps 30/24

4- Hang Squat Snatch 115/75

5- Bar Facing Burpees

6- Push Press 115/75

7- Pistols (alternating)

8- Toes to Bar

9- Wall Ball 20/14

10- Pullups

11- Strict HSPU

12- Front Squats 185/125