Get after it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 push ups

10 goblet squats

25 single unders

Shoulder Press (4 sets of 6 reps )

Strict press; 4 sets of 6 reps

Super set with 10 banded pull aparts.

Metcon (Time)

Conditioning

3 rounds

12 DB hang cleans (right arm)

12 toe to bar

12 DB hang cleans (left arm)

12 box jump over 24/20

3 rounds

12 DB hang cleans (right arm)

12 knee to elbow/KAHAP/2x sit ups

12 DB hang cleans (left arm)

12 box jump over (relative height)

Get after it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 push ups

10 goblet squats

25 single unders

Shoulder Press (4 sets of 6 reps )

Strict press; 4 sets of 6 reps

Super set with 10 banded pull aparts.

Metcon (Time)

Conditioning

3 rounds

12 DB hang cleans (right arm)

12 toe to bar

12 DB hang cleans (left arm)

12 box jump over 24/20

3 rounds

12 DB hang cleans (right arm)

12 knee to elbow/KAHAP/2x sit ups

12 DB hang cleans (left arm)

12 box jump over (relative height)

Weekend Warriors


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

30 minute time cap

15-12-9-6-3

Bench press (60-70% of max)

35 double unders

Rest 3 minutes

10-8-6-4-2

Deadlifts 225/155

Kettle bell swings 53/35

Handstand push ups

ModWod

30 minute time cap

15-12-9-6-3

Bench press (60-70% of max)

50 single unders

Rest 3 minutes

10-8-6-4-2

Deadlifts (relative weight)

Kettle bell swings (relative weight)

Hand release push ups/push ups

*Score is total time including rest.

Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 goblet alternating lunges

10 barbell good mornings

10 barbell back squats

25 single unders

Back Squat (6 x 4 @73%)

Back squat

6 x 4 @73% + warm up sets

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

4/4, 8/8, 12/12…

Power snatches 115/75

Wall balls 20/14

200m run

12 minute AMRAP

4/4/4, 8/8/8, 12/12/12..

Power snatches (relative weight)

Wall balls (relative weight)

200m run

*200m run counts as 1 rep

Core Work


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

Core work

12 minute EMOM

1-20 mountain climbers

2-10 plank walk ups

3-max sit ups

Conditioning

15-12-9-6-3

Overhead squats 115/75 RX+135/95

Chest to bar

ModWod

15-12-9-6-3

Overhead squats (relative weight)

Pull ups/jumping pulls up/ring rows

*Score is metcon time!

Snatch!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

200m run

10 sotts press

10 hang power snatch

10 push ups

Snatch (3 sets of 3)

Snatch Work

3 sets of 3 power snatches @72%

+

2 sets of 3 full squat snatches @72%%

+

2 sets of 3 snatch pulls (heavy)

Metcon (AMRAP – Reps)

Conditioning

10 Minute AMRAP

8 sumo deadlift high pulls 95/65

8 box jumps 24/20

25 double unders

ModWod

10 Minute AMRAP

8 sumo deadlift high pulls (relative weight)

8 box jumps (relative height)

50 single unders

Back at the Squat rack!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 Banded good mornings

25 single unders

Back Squat (5 x 5 @ 70%)

Back squat

5 x 5 @70% + warm up sets

Metcon (Time)

Conditioning

400m run

15-12-9

Hang power cleans and jerks 115/75

Burpee over bar

400m run

ModWod

400m run

15-12-9

Hang power cleans and jerks (relative weight)

Burpees

400m run

Pushin it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 barbell strict press

5 barbell push press

10 band pull aparts

25 single unders

Push Press (3 sets of 8 reps)

Push press; 3 sets of 8 reps

Super set with 10-15 reps of push ups

Metcon (Time)

Conditioning

10/8//6/4/2

Toe to bar

Front rack lunges 115/75

Kettle bell swings 53/35

ModWod

10/8//6/4/2

Knee to elbow/KAHAP/2X sit ups

Front rack lunges (relative weight)

Kettle bell swings (relative weight

Double Trouble


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

Conditioning

30-20-10

Alternating DB snatches (choose weight)

Box jump overs 24/20

200m run

Rest 5 minutes

15-10-5

Thrusters 95/65

Chest to bar

35 double unders

Conditioning

30-20-10

Alternating DB snatches (choose weight)

Box jump overs (relative height)

200m run

Rest 5 minutes

15-10-5

Thrusters (relative weight)

Pull ups/mod pull ups

50 single unders

*Score is total time including rest!

Squatting into the weekend!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 kettle bell swings

25 single unders

Back Squat (Warm up sets+5×6 @68%)

Back Squat; 5x 6 @68%

Week 1 Day 2

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

7 hang power clean 115/75

7 handstand push ups

EMOM including 0:00

8 alternating pistols

ModWod

12 minute AMRAP

7 hang power clean (relative weight)

7 hand release push ups/seated DB strict press

EMOM including 0:00

Mod pistols/12-16 air squats

*Score is total reps.