EMOM it!


Heavy Hitters CrossFit – CrossFit

Warm-up

Take a few minutes to get ready for this EMOM!

8 min EMOM

Odd – 8-12 toe to bar

Even :30 second plank

ModWod

8 min EMOM

Odd – 8-12 knee to elbow/KAHAP/2x sit ups

Even :30 second plank

Metcon (AMRAP – Reps)

23 minutes on clock

5 min window

Row 750m

Max KB swings 53/35

Rest 1 min

5 min window

40 alternating DB lunges 55/35 (DBs in both hands, rack position)

Max box jumps 24/20

Rest 1 min

5 min window

Run 400 m

Max rounds of Cindy (5 pull up/10 push ups/15 air squats)

Rest 1 min

5 min window

40 Alternating DB snatches 50/35

Max double unders

ModWod

23 minutes on clock

5 min window

Row 750m

Max KB swings (relative weight)

Rest 1 min

5 min window

40 alternating DB lunges (relative weight) (DBs in both hands, rack position)

Max box jumps (relative height)

Rest 1 min

5 min window

Run 400 m

Max rounds of Cindy (5 banded pull up/10 push ups/15 air squats)

Rest 1 min

5 min window

40 Alternating DB snatches (relative weight)

Max single unders

*These can be done in any order to accommodate equipment, get with a coach if any rep schemes or buy ins need to be modified. Your score is total number of reps of the 2nd movement in each couplet.

Accessories:

Recover!

One more day of heavy lifting tomorrow, prepare your body for it.

High pulls!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 sets

10 weighted back rack lunges(5 per leg)

:30 second KB active hold in bottom of squat

Back Squat (1 rep max )

Back squat; 1 rep max in a 15 minute window.

Don’t worry if you aren’t 100% and hitting a PR. Were just looking to hit a heavy 1 rep and establish a Heavy back squat for any athletes who do not have one yet.

Metcon (Time)

Conditioning

21-18-15-12-9

KB sumo high pull 53/35

Wall balls 20/14

ModWod

21-18-15-12-9

KB sumo high pull (relative weight)

Wall balls (relative weight)

KB Sumo high pull

https://m.youtube.com/watch?v=V0qNjLHV3_c

Accessories:

Recovery

Stretch/mobility/10 min jog or bike

HH tester


Heavy Hitters CrossFit – CrossFit

Warm-up

Warm up

3 rounds

25 single unders

10 barbell strict press

5 barbell hang snatches

5 barbell OHS

*spend plenty of time warming up for the Wod, and go through a few reps of each movement weighted. Push yourself and put all your effort into the metcon today.

HH tester 1 (Time)

HH tester 1, last done on 12-19-18, if you want to look back and find your time. If you cant find it under this title on wodify.

20-15-10 (30 min cap)

Box jump over 24/20

Power snatches 115/75

Pull ups

OHS 115/75

Burpee over bar

Push press 115/75

20-15-10

Box jump over (relative height)

Power snatches (relative weight)

Jumping Pull ups

OHS (relative weight)

Burpee over bar

Push press (relative weight)

*if modifying barbell weight, keep all 3 barbell movements at same weight!

Break up the reps, keep chipping away and try not to redline early. You’re going to have to just grind through this at times, Have fun! Recover after!

Accessories:

Recovery

10 minute cool down on either

Bike

Rower

Run

Max out!


Heavy Hitters CrossFit – CrossFit

Warm-up

Snatch warm up

3 sets @ around 40% of your max snatch

3 hang snatches just above Knee, focus on getting the bar to your hips and dropping low for the catch. Tweak your movements with these light weight reps before we go heavy!

Snatch (1 rep on the minute for 12 minutes)

Snatch 12 minute EMOM

1 rep on the minute, build to a max! Take your time, build slowly, and start light! If you miss a weight twice, drop down and rebuild again.

Metcon (Time)

Conditioning

21-15-9-3

Handstand push ups

40 Double unders

200 m run

ModWod

21-15-9-3

Hand release Push ups, or floor seated DB press (choose weight)

60 single unders

200 m run

Testing your handstand push up capacity with this one! If you’re elite when it comes to HSPU, try to go strict, or wear a vest to spice it up. If you need to scale, go with hand release push ups and push the pace! Push yourself on the runs to keep the intensity high.

We have a tester work out coming up tomorrow that we have done in the past, so trying to keep you somewhat fresh with a shorter one today!

Floor Seated DB press

https://m.youtube.com/watch?v=Frr0z5YB_U0

Accessories:

Recover/stretch/mobility work

Long week ahead, prep your body for it!

Weekend vibes


Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness to work on for your penalty reps.

Metcon (AMRAP – Reps)

15 minute AMRAP

1000 m row/ 40 cals on bike

25 sit ups

25 kettle bell swings 53/35

25 burpees

ModWod

15 minute AMRAP

1000 m row/ 40 cals on bike

25 sit ups

25 kettle bell swings (relative weight)

25 burpees

*row or bike counts as 1 rep.

Raptors!!!!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

25 single unders

10 barbell hang power clean

5 barbell front squats

Clean (8 sets)

Every 1:00 for 8 minutes (8 sets)

2 squat cleans @ 75% and above. Try to go as heavy or heavier than last week. The last 2-3 sets are a good time to slap some extra weight on if you’re feeling it. But no 1 rep maxing!

Metcon (Time)

Conditioning (20 min cap)

5 bar m/u

8 thrusters 115/75

8 box jumps 24/20

4 bar m/u

8 thrusters 115/75

8 box jumps 24/20

3 bar m/u

8 thrusters 115/75

8 box jumps 24/20

2 bar m/u

8 thrusters 115/75

8 box jumps 24/20

1 bar m/u

ModWod

10 chest to bar/ 10 toughest version of pull ups

8 thrusters (relative weight)

8 box jumps (relative height)

8 chest to bar/ 8 toughest version of pull ups

8 thrusters (relative weight)

8 box jumps (relative height)

6 chest to bar/ 6 toughest version of pull ups

8 thrusters (relative weight)

8 box jumps (relative height)

4 chest to bar/ 4 toughest version of pull ups

8 thrusters (relative weight)

8 box jumps (relative height)

2 chest to bar/ 2 toughest version of pull ups

*Going to hurt, do your best to stay unbroken on the thrusters. If you need to modify weight to give yourself a realistic chance to stay unbroken on them, then do so. Stay consistent, and move with a purpose.

Accessories:

Recover! Been a long week with this heat, put some time back into fixing up your body!

Your choice!


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

Strength; choose 2 movements to work on!

A. DB rows; 4 sets of 8-10 reps per side

B. Strict pull ups; 4 sets of max reps, if you do not have strict, use a band to assist you.

C. DB bench press; 4 sets of 16 reps alternating (8 reps per arm)

D. DB box step ups; 4 sets of 16 reps alternating (8 reps per leg), hold a DB in each hand.

E. This is the time to make up any weight lifting you have missed from this week if needed!

Metcon (AMRAP – Reps)

Conditioning

15 minute EMOM

1- Round of Cindy (5 pull ups/10 push ups/15 air squats. (RX+ Vested)

2- 15 Kettle bell swings 53/35 (RX+ 72/53)

3- Max Cal row

Mod Wod

15 minute EMOM

1- Round of Cindy (5 jumping pull ups/10 mod push ups/15 air squats.

2- 15 Kettle bell swings (relative weight)

3- Max Cal row

*Score is total calories rowed.

Accessories:

Supp work

Core- 6 sets of :30 plank/ :30 rest

Engine- 800m run/ rest 3 mins/ 800m run

Gymnastics-10 minutes of muscle up practice.

Humpday!


Heavy Hitters CrossFit – CrossFit

Warm-up

Back squat warm up; 2 sets of 10 barbell back lunges (5 reps per leg each set). Add some weight, but nothing to crazy. This is your warm up for the squats. Don’t blow yourself up, or take too much time with this.

Back Squat (4 sets of 2 reps)

Back squat; 4 sets of 2 reps, first 2 sets @ 85% and last 2 sets @90%. These will definitely be heavier than last week. You can start to use a little bit of a bounce out of the hole on these.

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

6-9-12-15…

Wall balls 20/14

Toe to bar

Deadlift 225/155

200 m run (if heat is too much, 300 m row option)

ModWod

Conditioning

12 minute AMRAP

6-9-12-15…

Wall balls (relative weight)

Knee to elbow/KAHAP/2x sit ups

Deadlift (relative weight)

200 m run (if heat is too much, 300 m row option)

*200m run or 300m row count as 1 rep.

Accessories:

Supp work

Recovery-stretch/mobilize/roll out

DB chipping!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 push ups

10 air squats

10 barbell hang squat snatches

Squat Snatch (8 min EMOM)

Every minute for 8 minutes (8 sets)

2 squat snatches @ 75% and above. Try to go as heavy or heavier than last week, but not to a 1 rep max. We’ll have some time to max next week with the strength cycle ending.

Metcon (Time)

Conditioning (20 min cap)

20 single arm DB front squats left side 55/35

25 double unders

20 single arm DB front squats right side 55/35

25 double unders

20 single arm DB push press left side 55/35

25 double unders

20 single arm DB push press right side 55/35

25 double unders

20 single arm OHS left side 55/35

25 double unders

20 single arm OHS right side 55/35

ModWod

20 single arm DB front squats left side (relative weight)

40 single unders

20 single arm DB front squats right side (relative weight)

40 single unders

20 single arm DB push press left side (relative weight)

40 single unders

20 single arm DB push press right side (relative weight)

40 single unders

20 single arm OHS left side (relative weight)

40 single unders

20 single arm OHS right side (relative weight)

*Try to keep a steady pace, and chip through this one. The DB movements get more complex and tougher to do as you go. Especially as you get more beat up lung wise. Remember to breath and brace yourself, especially for the OHS.

Accessories:

Supp Work

Strength- DB curls; 3 sets of 8-10 reps per side.

Gymnastics-10 minutes of HSPU and handstand walking practice.

The Klaw!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

20 single unders

10 barbell hang power cleans

10 barbell strict press

Push Press (3 sets )

Behind the Neck Snatch Grip Push Press; 3 sets of 6 reps + 2 reps of OHS with a full 3 second pause at the bottom. Make sure to warm up appropriately. The OHS reps at the end of the set is more for mobility purposes than anything, get nice and deep in them during the pause.

Metcon (AMRAP – Reps)

Conditioning

15 minutes on clock

9 minute Amrap

21-15-9-3

Hang Power cleans 135/95

Burpees over bar

1 rope climb

11 minute mark

Build to max power clean!

ModWod

15 minutes on clock

9 minute Amrap

21-15-9-3

Hang Power cleans (Relative weight)

Burpees

1 mod rope climb

11 minute mark

Build to max power clean!

*Try to keep the hang power cleans fast to save your grip. Try not to rest with the barbell in the hang position. Keep a consistent pace on the burpees, and make sure to use proper technique to save your shoulders on the climbs. Use the 2 minute window to rest up, and be ready to spend the next 4 minutes working to a max power clean, not squat clean. You have plenty of time to take small jumps, no big rush with 4 minutes!

*score is total reps plus weight lifted to your reps. 200 reps + 200 pound PC = 400 reps.

Accessories:

Supp Work

Gymnastics- Chest to bar; 10-8-6-4-2 reps of unbroken sets. Modify rep scheme to your ability. If you do not have C2B give it a go with pull ups!

Strength-DB bench press; 3 sets of 8-10 reps

Engine-5 sets of :30 second max effort rows. Rest 2-3 minutes between sets.