3/9/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Min EMOM – 3 Rounds

150m Row

10 Goblet Squats

5 Burpee Broad Jumps

Weightlifting

Split Squat (4×8 (each leg))

2 Eccentric Pull Ups in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

20 Wall Balls

20 Hang Power Snatch

20 Step Ups/Box Jumps

20 Push Press

20 Calorie Row

19.3

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

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

3-7-19

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 (No Measure)

24 Min E2MOM

3 Rds

0-2min- 15/12 Calorie Bike + 30 sec Low Plank hold

2-4min- 15/12 Calorie Row + 12 Prisoner Step Ups 24/20

4-6min- 40 Double Unders + 10 Burpee Pullups

6-8min- Rest

Accessory Work

3/7/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

40 Jump Rope

10 Single Leg BW RDL (each leg)

8 Goblet Reverse Lunge

6 Push Ups to Pike

Weightlifting

Deadlift (5×3)

20 Second Hollow Rock Hold + 10 KB Plank March in Between Each Set

Metcon

Metcon (Time)

5 Rounds

6 Pull Ups

10 Burpee Step Ups/Box Jumps

12 Knees to Elbow

3-6-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 14 (No Measure)

3 Rds

High Knees 50 ft

Butt Kicks 50 ft

Side shuffle Left 50 ft

Side Shuffle Right 50 ft

10 Air Squats

10 Pushups

Weightlifting

Bench Press (4×9 Work to a heavy 9 rep)

8 Rower Plank to Pike btw sets

Metcon

Metcon (Time)

21-15-9

V-Ups

Power Snatch 95/65

Bar Facing Burpees

3-5-19

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

Back Squat (5×7 Work to a heavy 7 rep)

20 KB March Planks btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Thrusters 135/95

9 Pull-ups

12 Box Jump Over 24/20

3/5/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

8 Half Kneeling Landmine Press (each arm)

10 Glute Bridge (2 sec pause at top)

12 Hollow Rocks

Weightlifting

Push Press (6, 4, 2, 4, 6 (2 sec pause at top))

10 Plank to Pike on Rower or 10 Ring Body Saw in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min – AMRAP

10 Cal Bike

15 KB Swings

12 Cal Row

10 Thrusters

3-4-19

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

Weightlifting

Push Press (10-8-6-4-2-2 Work to a heavy 2 rep)

Metcon

Metcon (Time)

4 Rds

7 Power Clean 155/105

14 Abmat Sit-ups

21 Wall Ball 20/14

3/2/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

50m Quadruped Crawl

10 Med Ball Cleans

8 Ring Rows (2 sec pause at the top)

Metcon

Metcon (Time)

Teams of 2:

Partner 1:

6 Renegade Rows

12 Power Cleans

24 Sit Ups

48 Jump Rope

Partner 2: 300m Row

(Partner 2 begins where Partner 1 left off)

3-2-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

350m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Pushups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Metcon

Metcon (Time)

100 Wall Ball 20/14

100 Sumo Deadlift High Pull 75/55

100 Box Jumps 24/20

100 Push Press 75/55

100 Calorie Row