2-23-19


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 and Reps)

18 Min AMRAP

20 Power Clean 155/105

40 Deadlift 185/125

60 Partner Med Ball Sit-ups 20/14

80 KB Swings 53/35

200 Double Unders

2/23/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

15 Monster Walks + 5 Squats

10 Crossover Symmetry Rows

10 Spiderman with Rotation

Metcon

Metcon (Time)

Teams of Two:

60 Front Rack Lunge/Hollow Rock Hold

60 Pull Ups/Squat Hold

60 Hang Power Cleans/Dead Hang

60 Back Squats/High Plank Hold

80 Calorie Bike

19.1


CrossFit Iron Hammer – CrossFit

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

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

2/21/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

8 Calorie Bike

10 Side Plank with Rotation

10 Russian KB Swings

10 Plank to Pike

Weightlifting

DB Push Press (4×10)

20 Second Hollow Rock Hold + 20 KB Up & Overs

Metcon

Metcon (Time)

3 Rounds

20 Deadlift

25 Ab Mat Sit Ups

20 Calorie Row

15 Ring Rows

2-21-19


CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 laps around the gym)

10 Air Squats

10 Ring Rows

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Metcon

Metcon (AMRAP – Reps)

1. 4 Min AMRAP

30/20 Calorie Row

Max DB Thrusters 50/35

2. 4 Min AMRAP

25 Burpees

Max Wall Ball 20/14

3. 4 Min AMRAP

30/20 Calorie Bike

Max Hand Release Pushups

4. 4 Min AMRAP

20 DB Front Rack Lunge 50/35

Max Calorie Row

5. 4 Min AMRAP

25 Wall Ball 20/14

Max Burpees

6. 4 Min AMRAP

25 Sumo Deadlift High Pull 95/65

Max Calorie Bike

*2 Min rest btw workouts

2-20-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 pushups

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Bench Press (10-5-2-2-2-2 work to a heavy 2 rep)

Metcon

Metcon (Time)

5 Rds

21 KB Swings 53/35

14 Abmat Situps

7 Ring Dips

2/19/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

5 Single Arm KB Thrusters (each arm)

10 Glute Bridge (2 sec hold at top)

10 Ring Rows

Weightlifting

Back Squat (5×3 (32×3))

30 Second Ring Plank in Between Each Set

Metcon

Metcon (Time)

5 Rounds

15 Hang Snatch (light)

10 Prisoner Step Ups

10 Jump Lunges

10 Squat Jumps

5 Broad Jumps

2-19-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

350m Row

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

100m Row Sprint

Weightlifting

Deadlift (5×5 @75% of 1 rep max)

Crossover Symmetry btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2,4,6,8,10,12….

Squat Snatch 135/95

40 Double Unders

2-18-19


CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

Dynamic Warm up- all of the exercises are length of box 1x

Jog

Forward skip

Backward skip

Jumping jack shuffle

Jumping jack shuffle other way

Defensive Slide

Defensive slide other way

Carioca

Carioca other way

Backpedal (butt down, hips back)

Backward run

Backward making an S (weaving)

High knees

Butt kicks

Then

Frankenstein walk

Duck walk

Knee to chest

Knee up and open hip

Knee up and quad stretch

Knee up and pigeon stretch

Lunge and twist

Reverse lunge and stretch backwards

Then

4x Sprints

Weightlifting

Misfit Clean Complex (15 Min to work to a Heavy set)

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk

Metcon

Metcon (Time)

Cash In – 40/32 Calorie Row

4 Rds

10 Burpees

10 Toes 2 Bar

Cash out- 40/32 Calorie Row

2-16-19


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)

75 Pullups – Goblet Squat Hold

75 Front Rack Lunge (95/65) – Hollow Rock Hold

75 Power Clean – Dead Hang

75 Back Squats- High Plank

6x300m Row Sprint