Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 alternating jumping lunges

10 push ups

25 single unders

Metcon (AMRAP – Reps)

0-3 minute mark

Build to a heavy push press

3 minute mark – 18 minutes

AMRAP

9 pull ups

18 Kettle bell tater squats 53/35

27 double unders

18-21 minute mark

Build to a heavy split jerk

ModWod

0-3 minute mark

Build to a heavy push press

3 minute mark – 18 minutes

AMRAP

9 Banded pull ups/jumping pull ups

18 Kettle bell tater squats (relative weight)

54 single unders

18-21 minute mark

Build to a heavy split jerk

*add total weight lifted to your reps!

Example: 100lbs + 230 reps + 100lbs

=430 reps

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded good mornings

15 air squats

25 single unders

Metcon (No Measure)

3-4 super sets

10 barbell good mornings (choose weight)

10 russian kettle bell swings 72/53 (eye level on swing)

:20-:30 second plank (add weight if possible)

Rest 2-3 minutes

Metcon (Time)

Conditioning (20 min cap)

21 snatches 95/65

10 box jump overs 24/20

15 snatches 115/75

10 box jump overs 24/20

9 snatches 135/95

10 box jumps overs 24/20

3 snatches 155/105

10 box jump overs 24/20

ModWod

Conditioning

21 snatches (relative weight)

10 box jump overs (relative height)

15 snatches (relative weight)

10 box jump overs (relative height)

9 snatches (relative weight)

10 box jumps overs (relative height)

3 snatches (relative weight)

10 box jump overs (relative height)

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 hang muscle cleans

10 barbell front squats

25 single unders

Clean (Heavy Complex )

2 hang cleans + 2 cleans from the ground +2 front squats. This complex does not have to be touch and go, building to a heavy. The cleans can be power or squat, your choice, but shoot for that heavy complex

Metcon (Time)

Conditioning (20 min cap)

400m run

15-12-9

Deadlift 225/155

Dips (Rings or Matador)

Handstand push ups

400m run

ModWod

400m run

15-12-9

Deadlift (relative weight)

Modified/banded Dips (Rings or Matador)

Hand release push ups/ seated DB press

400m run

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 jumping lunges

10 push ups

:20 second dead hang from bar

Metcon (AMRAP – Reps)

Every 3 minutes for 30 minutes

24 air squats

16 push ups

8 push press 115/75 RX+135/95

2-4 muscle ups

ModWod

Every 3 minutes for 30 minutes

24 air squats

16 mod push ups

8 push press (moderate to heavy weight)

4 chest to bar/pull ups

If you don’t have at least :30-:45 seconds of rest each round. Cut the air squats to 16 reps.

Accessories:

Bench press

3 sets of 6 reps

Super set with 12 banded pull a parts

Heavy Hitters CrossFit – CrossFit

Warm-up

2-2 sets

10 push ups

10 air squats

15 kettle bell swings

Snatch (6 sets )

Every 2 minutes for 12 minutes (6 sets)

5 burpee box jumps 24/20 + 2 snatches

Push the pace, try to have the work done in 1 minute or under each round! Build up in weight through out sets.

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

30 double unders

20 kettle bell swings 53/35 RX+ 72/53

10 overhead lunges 115/75 RX+135/95

ModWod

14 minute AMRAP

50 single unders

20 kettle bell swings (relative weight)

10 overhead lunges (relative weight

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

:20 second goblet squat hold

25 single unders

Back Squat (5 sets of 4 reps )

Back squat; 5 sets of 4 reps building in weight, shoot for a heavier load than your heaviest 5 rep. If you choose to keep it on the lighter side of weight, stick to it for all 5 sets across

Metcon (Time)

Conditioning

18-12-6 (20 min cap)

Toe to bar

Power cleans 135/95

Wall balls 20/14

ModWod

18-12-6

Knee to elbow/KAHAP

Power cleans (relative weight)

Wall balls (relative weight)

Accessories:

Strength

DB shoulder press

3 sets of 8 per side

+

3 sets of 15 banded shoulder press each side

(Band is held down by same side foot while standing)

Heavy Hitters CrossFit – CrossFit

Warm-up

3 rounds of Cindy

5 pull ups

10 push ups

15 air squats

Shoulder Press (3 sets of 8-10 reps )

Metcon (AMRAP – Reps)

16 minute AMRAP

25 air squats

16 kettlebell swings 53/35

25 push ups

16 DB push press (8 left/8 right) 55/35

16 minute AMRAP

25 air squats

16 kettlebell swings (relative weight)

25 push ups

16 DB push press (8 left/8 right) (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Weight)

3 sets

16 alternating back rack lunges (choose weight)

16 goblet squats (53/35)

:20-:30 second wall sit

Rest 2-3 minutes

Metcon (AMRAP – Reps)

Conditioning

5 minute AMRAP

30 double unders

16 sit ups

8 deadlifts 225/155

Rest 3 minutes

5 minute AMRAP

30 double unders

16 push ups

8 back squats 135/95

ModWod

5 minute AMRAP

50 single unders

16 sit ups

8 deadlifts (relative weight)

Rest 3 minutes

5 minute AMRAP

50 single unders

16 mod push ups

8 back squats (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 sotts press

10 overhead squats

25 single unders

Snatch (Heavy complex )

2 hang snatches + 2 snatches from ground +2 overhead squats. This complex does not have to be touch and go, you can choose to go power or squat, build to a heavy! Take multiple weight jumps on the way there.

Metcon (Time)

Conditioning (20 min cap)

50 Cal row

40 Shoulder to overhead 95/65 RX+ 115/75

30 Overhead squats 95/65 RX+ 115/75

20 Pistols

10 Bar Muscle ups

Mod Wod (20 min cap)

50 Cal row

40 Shoulder to overhead (relative weight)

30 Overhead squats (relative weight)

20 mod pistols /2X squats

10 mod Bar Muscle ups / chest to bar

Heavy Hitters CrossFit – CrossFit

Warm-up

3 sets

15 air squats

10 barbell push press

10 push ups

25 single unders

Metcon (AMRAP – Reps)

Every 4 minutes for 32 minutes

200m run

8 thrusters 95/65 RX+ 115/75

6 burpee over bar

4 sumo deadlift high pulls 95/65 RX+115/75

ModWod

Every 4 minutes for 32 minutes

200m run

8 thrusters (relative weight)

6 burpees

4 sumo deadlift high pulls (relative weight)

Accessories:

Bench press

10-8-6-4-2

Build in weight through out sets