HOMEWOD Week 17 Day 6


Heavy Hitters CrossFit – HOMEWOD

Warm-up

General Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the body necessary to perform at your highest level.

Ex: Couch Stretch, Deep Lunge, Banded Ankle, Roll Out Lats/Triceps, Karate Chop, Lacrosse Roll, Etc.

As a class:

Review weightlifting movement of the day and grab any additional stretching.

Metcon

Metcon (Time)

For Time:

5x/

30 Reverse Lunges

200 M Run

10 V-ups
MODWOD:

For Time:

5x/

15-30 Reverse Lunges

100-200 M Run

5- 10 V-ups

Saturday!


Heavy Hitters CrossFit – CrossFit

Warm-up

1 mile jog

Or

2k row

Or

2k bike

Metcon (Time)

Chipper

50 DB box step up 24/20 (your choice of weight)

40 pull ups

30 hand stand push ups

20 deadlifts 225/155

100 m farmers carry (DB/KB in each hand if possible)

ModWod

50 DB box step up 24/20 (your choice of weight)

40 jumping pull ups/ring rows

30 hand release push ups

20 deadlifts (relative weight)

100 m farmers carry (DB/KB in each hand if possible)

Heatin up!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 sotts press

10 barbell overhead squats

20 alternating jumping lunges

Overhead Squat (4 sets of 8 reps)

Overhead squats; 4 sets of 8 reps, keep the same weight across. Focus on hitting good positions, and dropping below 90 in the squat.

Metcon (Time)

Conditioning

125 wall balls for time 20/14 RX+ 150 wall balls

*Every time you break, perform 20 push ups

ModWod

125 wall balls for time (relative weight) RX+ 150 wall balls

*Every time you break, perform 20 mod push ups.

HOMEWOD Week 17 Day 5


Heavy Hitters CrossFit – HOMEWOD

Warm-up

General Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the body necessary to perform at your highest level.

Ex: Couch Stretch, Deep Lunge, Banded Ankle, Roll Out Lats/Triceps, Karate Chop, Lacrosse Roll, Etc.

As a class:

Review weightlifting movement of the day and grab any additional stretching.

Hero WOD

Three Fathers (Time)

For Time:

1000 M Run

100 Push-ups

200 Sit-ups

300 Air Squats

1000 M Run

Dedicated to Cst Fabrice Gevaudan, Cst David Ross and Cst Douglas Larche who died in the line of duty on June 4, 2014 in Moncton, New Brunswick, Canada.

Gevaudan was born in France and joined the RCMP in Regina. He was posted to New Brunswick in 2008 after graduating from the training academy.

Ross, a police dog trainer from Victoriaville, Que., joined the RCMP from Ottawa after graduation in 2007, and was posted to the detachment based in Moncton as a general duty police officer. He was a married father of a 19-month-old with another baby on the way.

The RCMP said Larche worked in Miramichi, N.B., before joining the detachment in the Moncton area as a highway patrol and general duty officer. He received a commander’s commendation in 2008 for saving the life of an unconscious baby.

Larche was a father of three girls . He was following in the footsteps of his father, a retired Mountie.

Workout originates from @_cdnleo_
MODWOD:

For Time:

500-1000 M Run

50-100 Push-ups

100-200 Sit-ups

150-300 Air Squats

500-1000 M Run

HOMEWOD Week 17 Day 4


Heavy Hitters CrossFit – HOMEWOD

Warm-up

Go through our stretching series for running stretches (as seen on week 2 day 2). Also take some additional time after the running to stretch and prepare for the HSPUs/Push-ups and Air squats

Running Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the Hips, Ankles, Quads, Calves, and Hamstrings.

Ex: Couch Stretch, Deep lunge, Banded Ankle, Good Mornings, Roll Out, etc. (If you have questions, ask your coach! We are always happy to help)

Running/Cardio

Metcon (Time)

10 Rounds:

200 M Jog (Easy)

200 M Run (Mile Pace+)

200 M Walk

Timed Variation:

10 Rounds:

1:30 Jog (Easy)

1:00 Run (Mile Pace+)

2:00 Walk
If you are a confident or strong runner, do not be afraid to go 85%-90% effort on that 200 M Run.

Total Distance= 6000 Meters

MODWOD:

5-10x Rounds

200 M Jog (Easy)

200 M Run (Mile Pace)

200 M Walk

Metcon

Metcon (3 Rounds for reps)

For Time:

150 Air Squats

EMOM, including 0:00, Complete 5 Strict HSPUs

Rest 2 Mins

For Time:

100 Air Squats

EMOM, including 0:00, Complete 5 Strict HSPUs

Rest 1 Min

For Time:

50 Air Squats

EMOM, including 0:00, Complete 5 Strict HSPU
MODWOD:

For Time:

100-150 Air Squats

EMOM, including 0:00, Complete 10-5 Push-ups

Rest 2 Mins

For Time:

75-100 Air Squats

EMOM, including 0:00, Complete 10-5 Push-ups

Rest 1 Min

For Time:

25-50 Air Squats

EMOM, including 0:00, Complete 10-5 Push-ups

Complex!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell dead lifts

5 barbell hang cleans

5 shoulder to overhead

25 single unders

Clean and Jerk (Moderate complex )

Clean and Jerk complex; 3 squat clean + 3 shoulder to over head + 1 clean and shoulder to overhead.

*4 total clean and jerks in this complex. Build to a moderate and smooth weight. Nothing too heavy.

Metcon (Time)

Conditioning

Randy

75 snatches @75/55

ModWod

75 snatches @(relative weight)

HOMEWOD Week 17 Day 3


Heavy Hitters CrossFit – HOMEWOD

Warm-up

General Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the body necessary to perform at your highest level.

Ex: Couch Stretch, Deep Lunge, Banded Ankle, Roll Out Lats/Triceps, Karate Chop, Lacrosse Roll, Etc.

As a class:

Review weightlifting movement of the day and grab any additional stretching.

Strength

Metcon (Weight)

5x 5-10 Tempo Front Hold Squats (33X1)
Grab your weighted object whatever it might be and perform some tempo squats. 3 Seconds Down, 3 Second Pause at the Bottom, X means to Explode up (aka move fast) and then a 1 second pause between reps.

Metcon

Metcon (10 Rounds for reps)

10 Rounds

Odd: 20 Air Squats + AMRAP Burpees

Even: Rest

Score= Amount of Burpees
10 Rounds

Odd: 10-20 Air Squats + AMRAP Burpees/Up-Downs

Even: Rest

Score= Amount of Burpees/Up-Downs

EMOM’N


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 goblet squats

10 sit ups

10 alternating lunges

+

10 minute Jog

Metcon (Time)

Every 3 minutes for 30 minutes (10 sets)

30 double unders

8 front squats 135/95

8 burpees over bar

:30 second plank

ModWod

Every 3 minutes for 30 minutes (10 sets)

60 single unders

8 front squats (relative weight)

8 burpees

:20-:30 second plank

HOMEWOD Week 17 Day 2


Heavy Hitters CrossFit – HOMEWOD

Warm-up

Running Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the Hips, Ankles, Quads, Calves, and Hamstrings.

Ex: Couch Stretch, Deep lunge, Banded Ankle, Good Mornings, Roll Out, etc. (If you have questions, ask your coach! We are always happy to help)

Running/Cardio

Metcon (Distance)

Following For Time:

8x/

30 Sec Run (Moderate)

15 Sec Rest

Rest 1 Min after all 8 Rounds

4x/

1 Min Run (Moderate)

15 Sec Rest

Rest 1 Min after all 4 Rounds

2x/

2 Min Run (Moderate)

15 Sec Rest

Rest 1 Min after all 2 Rounds

1x/

4 Min Run (Moderate)

Score= Total Distance
The goal of this running workout is to maintain the same speed throughout the entire workout. So it should be expected that your perceived effort will get progressively tougher as the workout goes on. Hold Tight to that pace. As I stated in the video on IG, something close to your 5K pace (aka 3 mile run) would be more than efficient. Once again the overall purpose of this running workout is to highlight your personal difference between speed and your perceived effort on each run!

Workout courtesy of Chris Hinshaw and Aerobic Capacity

Metcon

Metcon (10 Rounds for time)

10 Min EMOM:

Odd: Max Plank (at the top of a push-up)

Even: 40 Sec Russian Twist (pick you weight)

Score= Total time worked each minute
MODWOD:

10 Min EMOM:

Odd: 40 Sec Plank (at the top of a push-up)

Even: 40 Sec Russian Twist (no weight)

Taco Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell good mornings

10 barbell deadlifts

10 burpees

Deadlift (4 sets of 8)

Deadlifts; 4 sets of 8 reps.

Warm up to a weight that you can use for all 4 sets across.

Metcon (Time)

Conditioning

3 rounds

400m run

21 push ups

15 kettlebell swings 53/35 RX+72/53

9 pull ups

ModWod

3 rounds

400m run

21 mod push ups

15 kettlebell swings (relative weight)

9 jumping pull ups/ring rows