Weekend is upon us!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 sotts press

5 barbell hang snatches

5 barbell overhead squats

30 single unders

Hang Snatch (4-5 sets of 3)

Hang snatches; 4-5 sets of 3 @73%. These can be squat or power snatches. But make sure it is from the hang.

Metcon (Time)

Conditioning

4 rounds

10 overhead squats 135/95

15 Kettle bell swings 53/35

10 alternating pistols

:30 second plank

Rest 1-2 minutes

ModWod

4 rounds

10 overhead squats (relative weight)

15 Kettle bell swings (relative weight)

10 mod pistols / 20 air squats

:20 second plank

Rest 1-2 minutes

Score is total working time, do not include the rest time.

HOMEWOD Week 12 Day 5


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

HERO WOD FRIDAY!!! Fun Bodyweight Work Today! Good Luck and Get After It!!!

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

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
MODWOD:

3-5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Perform 1-3 Burpees after 5-10 Broad Jumps

Work through it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell deadlifts

10 barbell hang cleans

25 single unders

200m run

Hang Clean (5 sets of 3 reps)

Hang cleans; 4-5 sets of 3 @73%. These can be squat or power cleans. But make sure it is from the hang.

Metcon (Time)

Conditioning

For Time

100 wall balls 20/14

Every 2 minutes starting at 0:00

10 push ups

10 sit ups

ModWod

For Time

100 wall balls (relative weight)

Every 2 minutes starting at 0:00

10 mod push ups

10 sit ups

HOMEWOD Week 12 Day 4


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

We got some Double Unders going on in today’s workout! For Strength we are working on Isometric Squat Holds with a classic “Bring Sally Up”!!!!

Warm-up

Squat Warm-Up (No Measure)

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

Then,

Grab stretches for the Hips and Ankles.

Ex: Couch Stretch, Deep Lunge, and Banded Ankle

As a class:

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

Strength

“Bring Sally Up” (Weight)

Follow the instructions of the song “Flower” by Moby. When it sayins “Bring Sally Up” stand up, when t says “Bring Sally Down” go to the bottom of a squat and hold until you hear “Bring Sally Up” again!

Repeat to the completion of the song.
Grab whatever weight you have available and perform Squats today with your weighted object!

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

2 Min AMRAP:

75 Double Unders

Max reps of Sumo Deadlift High Pull

Rest 1 minute between rounds.

SCORE= Number of SDHP reps completed each round and add weight or object used in caption/ comments.
MODWOD:

5 Rounds:

2 Min AMRAP:

150-75 Single Unders

Max reps of Sumo Deadlift High Pull

Rest 1 minute between rounds.

Interval Work!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

100m run

20 alternating lunges

10 push ups

20 single unders

Metcon (Time)

Every 3 minutes for 30 minutes (10 sets)

200m run

6 push press 135/95

8 burpees over bar

6 toe to bar

8 wall balls 20/14

Make these rounds fast! High intensity and unbroken as possible.

ModWod

Every 3 minutes for 30 minutes (10 sets)

200m run

6 push press (relative weight)

8 burpees

6 knee to elbow/KAHAP/2x sit ups

8 wall balls (relative weight)

Make these rounds fast! High intensity and unbroken as possible.

HOMEWOD Week 12 Day 3


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Lots of running today! Objective is to keep it fast! Metcon to finish up with afterwards!

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 (Time)

For Time:

1 Mile Run (5k Pace)

Rest 3 Mins

600 M Run (Mile PR Pace)

Rest 3 Mins

1200 M Run (5k Pace)

Rest 3 Mins

400 M Run (Mile PR Pace)

Rest 3 Mins

800 M Run (5k Pace)

Rest 3 Mins

200 M Run (Mile PR Pace)
MODWOD:

For Time:

8:00 Run (5k Pace)

Rest 3 Mins

2:00 Run (Mile PR Pace)

Rest 3 Mins

6:00 Run (5k Pace)

Rest 3 Mins

1:30 Min Run (Mile PR Pace)

Rest 3 Mins

4:00 Run (5k Pace)

Rest 3 Mins

1:00 Run (Mile PR Pace)

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:

1-2-3-4-5-6-7-8-9-10-etc

DB Hang Clean & Jerks (Right)

OH Stationary Lunge (Right/Alt)

DB Hang Clean & Jerks (Left)

OH Stationary Lunge (Left/Alt)

Grab whatever weight you are able too!

DB/KB= Single Arm Movement

Barbell/Backpack/Medball/Plate= Perform Reps with both arms! Bilateral Movements
MODWOD:

8 Min AMRAP:

1-2-3-4-5-6-7-8-9-10-etc

DB Hang Clean & Jerks (Right)

Stationary Lunge (Right)

DB Hang Clean & Jerks (Left)

Stationary Lunge (Left)

(Relative Weight)

*If the OH Lunge is rough on your shoulders and mobility, I suggest one of two things. Keep the DB in the Front Rack Position or go for Bodyweight Stationary Lunges. Remember, Quality over Quantity!

Split


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell strict press

10 barbell split jerks

5 burpees

5 broad jumps

Split Jerk (4-5 sets )

Split jerk; 4-5 sets of 3 reps @73%

Build 5-10 pounds heavier than last week, make sure to keep quick and solid technique.

Metcon (Time)

Conditioning

27-18-9

Handstand push ups

Sumo deadlifts high pulls 95/65

Box jumps 24/20

ModWod

27-18-9

Hand release push ups

Sumo deadlifts high pulls (relative weight)

Box jumps (relative height)

HOMEWOD Week 12 Day 2


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Tuesday! Hope everyone is staying safe, staying strong, and working hard! Skill based work and then a sweet pump session to finish off!

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.

Skill

Handstand Walking Practice and Skill work today guys! Lots of shoulders today, so you can work on that first, then be ready for the pump sesh right after!

Metcon (No Measure)

10-15 Minutes to work on being Inverted:

Handstand Hold w/ Wall

Handstand Hold w/out wall

Shoulder Taps

Around the Worlds

Handstand Walking

etc.
Pick a movement and work on it! I will be going over details in terms of MODs and over variations of Handstand Practice that you can do in my IG TV video

Metcon (10 Rounds for distance)

20 Min EMOM:

Odd: Max Reps/Distance of Handstand work

Even: Rest
MODWOD: It is whatever you use during the first portion of today.

SCORE: Whatever Reps or Distance performed during the Odd minutes is how you will be able to score this workout.

Metcon

Metcon (24 Rounds for reps)

Tabata Intervals

24 Rounds (Alternating Movements)

0:20 Work

0:10 Rest

Strict Press

Hammer Curls

Push-ups

Total of 8 complete rounds of all of the movements.
Whatever equipment you have to use, use that for the Strict Press and for the Bicep Curls. Push-ups should be straight body weight.

June!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell back squats

10 banded/barbell good mornings

25 single unders

Back Squat (3 sets )

Strength

Back squat; 2 sets of 5 reps + 1 set of max reps. These are all done @73%, add 5-10 lbs more than last week sets.

Metcon (AMRAP – Reps)

Conditioning

12 minute amrap

3-6-9-12..

Clean and jerks 135/95

Pull ups

:30 second plank

ModWod

12 minute AMRAP

3-6-9-12..

Clean and jerks (relative weight)

Banded/jumping Pull ups/ ring rows/ barbell rows

:20 second plank

*Each plank counts as 1 round.

HOMEWOD Week 12 Day 1


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

What is up Heavy Hitters! Match-up Monday is back again today at 6pm! Tune into Heavyhitterscrossfit Instagram for the Fun! Running WOD and a Metcon to pair with it!

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 (Time)

3 Rounds:

800 M Run (Mile Pace)

400 M Jog (Recovery pace)

400 M Run (Mile PR Pace)

200 M Jog (Recovery Pace)

200 M Run (AFAP)

Rest 5 Mins between each Round

Mile Pace= 5K pace

Recovery Jog= Pace that allows you to catch your breathe, but it is above a walk.

Mile PR Pace= Mile Run Pace for PR

AFAP= Max Effort or As Fast As Possible
3 Rounds:

3:00 Run (Mile Pace)

2:00 Jog

1:30 Run (Mile PR Pace)

1:30 Jog

1:00 Sprint

Rest 5 Mins between each round

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

V-ups

Thrusters
MODWOD:

For time:

21-18-15-12-9-6-3

V-ups/Weighted Sit-ups/Sit-ups

Thrusters/Weighted Front Squats/Air Squats

DB/KB= Single Arm or Dual Thrusters

Medball/Backpack/Plate= Thrusters or Wall Ball