11/30/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

350m Row

12 Wall Balls

2 Wall Walks or 6 Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – EMOM

1 = 10/8 Cal Row

2 = 10/8 Cal Bike

3 = 10 Burpees

4 = 40 Jump Rope

*5 Min Rest

10 Min – AMRAP

10/8 Cal Row

10/8 Cal Bike

40 Jump Rope

11-26-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run or 20 Calorie Bike

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

Walking Lunge 25 ft x2

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Paused Front Squat (5×4 w/3 sec pause at the bottom)

Btw sets:

15 Hollow Rocks

10 Superman

Metcon

()

11-26-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run or 20 Calorie Bike

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

Walking Lunge 25 ft x2

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Paused Front Squat (5×4 w/3 sec pause at the bottom)

Btw sets:

15 Hollow Rocks

10 Superman

Metcon

Metcon (Weight)

7 Rds

3 Min

10 DB Thrusters 50/35

35 Double Unders

2 Squat Clean @80-85% of 1 rep max

11-26-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run or 20 Calorie Bike

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

Walking Lunge 25 ft x2

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Paused Front Squat (5×4 w/3 sec pause at the bottom)

Btw sets:

15 Hollow Rocks

10 Superman

Metcon

Metcon (Weight)

7 Rds

3 Min

10 DB Front Rack Lunge 50/35

35 Double Unders

2 Squat Clean @80-85% of 1 rep max

11-26-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run or 20 Calorie Bike

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

Walking Lunge 25 ft x2

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Paused Front Squat (5×4 w/3 sec pause at the bottom)

Btw sets:

15 Hollow Rocks

10 Superman

Metcon

Metcon (Weight)

7 Rds

3 Min

8 DB Front Rack Lunge 50/35

35 Double Unders

2 Squat Clean @80-85% of 1 rep max

11-25-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

-then-

With an empty barbell, 1×8reps of each:

BTN snatch grip strict press

BTN snatch grip push press

Paused overhead squat

Muscle snatch from the hip

Power snatch

With a light load, 2×3 reps of each:

Power snatch

BTN push press

Paused overhead squat

Weightlifting

Power Snatch

2 Reps for 15 Min EMOM

* Start moderately heavy and increase the loads every 3-5 rounds if it’s feeling good. Do the reps as 2 quick singles. You should not build heavier than 85-90% of your power snatch max.

Metcon

()

11-25-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

-then-

With an empty barbell, 1×8reps of each:

BTN snatch grip strict press

BTN snatch grip push press

Paused overhead squat

Muscle snatch from the hip

Power snatch

With a light load, 2×3 reps of each:

Power snatch

BTN push press

Paused overhead squat

Weightlifting

Power Snatch

2 Reps for 15 Min EMOM

* Start moderately heavy and increase the loads every 3-5 rounds if it’s feeling good. Do the reps as 2 quick singles. You should not build heavier than 85-90% of your power snatch max.

Metcon

Metcon (Time)

1,000 Meter Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35

Box – 24″/20″

11-23-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

30 sec row/bike

10 jumping squats

5 no push up burpees

4 Spider-Man (2/Side)

Metcon

()

11-23-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

30 sec row/bike

10 jumping squats

5 no push up burpees

4 Spider-Man (2/Side)

Metcon

Metcon (Time)

40 Min Time Cap

100 Hang Power Clean 75/55

100 Calorie Row

100 Bar Facing Burpees

100 Toes 2 Bar

100 Wall Ball 20/14

100 Med Ball Sit-ups

100 Box Jump Overs 24/20

100 Russian KB Swings 53/35

100 Pull-ups

100 Front Squats 75/55

11/23/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

90 Sec – Bike or Row

2 Rounds

10 Bird Dogs

10 Quadruped Extension Rotation

30 Sec Ring Plank

3x25ft shuffle run

Accessory Work

Metcon (No Measure)

3 Rounds (NFT):

Dual DB RDL 3×8

Dual DB Prone Row 3×12

Rev Crunch with Band 3×20

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

500m Row (250m each)

20 Deadlits

30 Russian KBS

40 Ab Mat Sit Ups