Rest in Peace Kobe and GiGi


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 air squats

10 banded good mornings

25 single unders

Back Squat (5 sets of 5 reps)

Back squat; 5 sets of 5 reps building in weight, if you choose to keep it on the lighter side, keep the same weight for all 5 sets across.

Metcon (Time)

-KOBE-

5 rounds

#8 power cleans 135/95

#24 wall balls 20/14

Immediately into

81 Double unders

5 rounds

#8 power cleans (relative weight)

#24 wall balls (relative weight)

Immediately into

81 single unders

Move with a purpose.

Super Saturday


Heavy Hitters CrossFit – CrossFit

Bench Press (10, 10, 8, 8)

Bench press or strict press

10, 10, 8, 8 you choose your weight, build to some heavier weight if you can.

Metcon (AMRAP – Reps)

Conditioning

Every minute for 20 minutes

5 pull ups

10 push ups

10 alternating jumping lunges

ModWod

Conditioning

Every minute for 20 minutes

5 banded pull ups/jumping pull ups/ring rows

10 mod push ups

10 alternating jumping lunges

*If you fail a round, take 1 minute off and restart on the following minute.

AMRAP


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 sotts press

10 barbell snatch balances

5 over head squats

Snatch (Heavy complex )

Snatch

3 hang snatches + 3 snatches from ground +3 overhead squats. This complex does not have to be touch and go, but try to keep the 3 hang snatches unbroken to start! Build to a heavy!

Metcon (Time)

Conditioning

14 minute AMRAP

35 double unders

14 wall balls 20/14

7 sumo deadlifts high pulls 95/65

ModWod

14 minute AMRAP

70 single unders

14 wall balls (relative weight)

7 sumo deadlifts high pulls (relative weight)

Push!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 air squats

10 sit ups

Metcon (No Measure)

Strength

3 giant sets

10 Double DB hammer curls (choose weight)

+

:20:-:30 gun walk hold with DBs

+

8-10 strict pull ups/ring rows

Rest 2-3 minutes

Metcon (Time)

Conditioning (20 min cap)

15-12-9-12-15

Push press 115/75

Box jumps 24/20

15-12-9-12-15

Push press (relative weight)

Box jumps (relative height)

Accessories:

Aerobic conditioning

400m run

300m run

200m run

100m run

Rest 1:1

Sweat!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded good mornings

:20 second dead hang from bar

25 single unders

5-10 minutes to do any additional stretching needed and warm up for the workout

Metcon (AMRAP – Reps)

Every 4 minutes for 32 minutes (8 rounds)

200m run

7 toe to bar

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

21 air squats

Every 4 minutes for 32 minutes (8 rounds)

200m run

7 knee to elbow/KAHAP

14 kettle bell swings (relative weight)

21 air squats

*200m run counts as 1 rep!

Accessories:

Recovery

5-10 minutes

Stretching/mobility work/cool down

Team up!


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

Strength & Conditioning Cycle

New cycle started up YESTERDAY, going to be a little different than the last few. No specific focus over the next few weeks, going to be working on some Olympic lifting, raw lifting, gymnastics, team workouts and plenty of conditioning. We will go through 2 week phases this time instead of week to week! Have fun and stay after it!

Warm-up

2-3 sets

10 band pull aparts

10 hang power cleans

5 burpees

Power Clean (3 reps every 2:30)

Every 2:30 for 5 rounds (12:30 total clock)

40 double unders + 3 power cleans building in weight through out 5 rounds. These do not need to be touch and go reps!

*score heaviest 3 reps lifted.

Metcon (Time)

Partner Wod (20 min cap)

1200m row (300m row segments/ 2 sets each)

(Partner holds plank As much as possible while other partner rows)

Straight into

5 rounds

10 partner burpees over bar(both partner perform together as team)

12 deadlifts 225/155 (6 reps each)

ModWod

Partner Wod (20 min cap)

1200m row (300m row segments/ 2 sets each)

(Partner holds plank while other partner rows)

Straight into

5 rounds

10 partner burpees over bar(both partner perform together as team)

12 deadlifts (relative weight) (6 reps each)

After Party

3 sets

10 DB bench press

10 deficit push ups (45 LB plates)

Let’s go!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell dead lifts

10 barbell rows

25 single unders

Deadlift (5 sets of 5 reps)

Deadlift; 5 sets of 5 reps building in weight. If you choose to keep it on the lighter side stick with a weight for all 5 sets across.

Metcon (AMRAP – Reps)

Conditioning

5 rounds

AMRAP in 3 minutes

3 Overhead squats (R1 95/65 R2 105/75 R3 115/85 R4 135/95 R5 155/105)

6 Push-Ups

9 Sit ups

Rest 1 minute

ModWod

5 rounds

AMRAP in 3 minutes

3 Overhead squats (relative weight each round)

6 mod Push-Ups

9 Sit ups

Rest 1 minute

*Feel free to play with your weight jumps from round to round on the OHS, but try to add a little weight each round. Also Pay attention to the last 2 weight jumps on the men’s side!

Accessories:

3 sets

10 back extensions

10 hollow rocks

Sweat!


Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness to perform for your penalty reps.

Metcon (AMRAP – Reps)

25 minute AMRAP

200m run

3 rounds

10 push ups

20 sit ups

30 air squats

200m run

3 rounds

10 wall balls 20/14

20 kettle bell swings 53/35

30 double unders

25 minute AMRAP

200m run

3 rounds

10 push ups

20 sit ups

30 air squats

200m run

3 rounds

10 wall balls (relative weight)

20 kettle bell swings (relative weight)

60 single unders

*each 200m counts as 1 rep.

Giant sets!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded good mornings

:20 second dead hang

25 single unders

Metcon (No Measure)

Strength

3 Giant sets

8 barbell good mornings; choose your weight, build up in weight if possible. But do not sacrifice form

+

8 DB rows per side (8 right side/8 left side) choose your weight here as well

+

6-8 strict pull ups/ring rows

Rest 2-3 minutes.

These are done as one big set, perform the Barbell good mornings, move over to your DB rows and then finish up with your pull ups. Then take your few minutes of rest before your next super set. They also are not timed, we want high quality reps here.

Metcon (Time)

Conditioning (20 min cap)

15-12-9

Power snatches 95/65

Overhead squats 95/65

Box jumps 24/20

15-12-9

Power snatches (relative weight)

Overhead squats (relative weight)

Box jumps (relative height)

Thirsty Thursday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 barbell push press

10 push ups

15 band pull aparts

Push Press (Build to a heavy )

Push press; 15 minutes to work to a heavy for the day, use this more as a warm up for the work out.

Metcon (AMRAP – Reps)

Every 3 minutes for 24 minutes (8 sets)

12 wall balls 20/14

6 toe to bar

12 kettle bell alternating lunges 53/35 (6 right rack/6 left rack)

6 hand stand push ups

ModWod

Every 3 minutes for 24 minutes

10-12 wall balls (relative weight)

6 knee to elbow/KAHAP/2x sit ups

10-12 kettle bell alternating lunges (relative weight) (6 right rack/6 left rack)

10-12 hand release push ups

*Gauge this work out as it goes, feel free to decide how you adjust reps as you go if needed, be it more or less reps. If you ever fail a round, drop each movement by 2 reps.