ThrowBack Cycle!


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

New Oly/Strength cycle starting today. It may look familiar to some athletes, being that we ran through it a few years back. Have fun and get after it!

Warm-up

2-3 sets

10 barbell front squats

10 barbell push press

25 single unders

Back Squat (3 sets of 7 reps)

Back Squat

Build to a heavy set of 7 reps; and then complete 1-2 more sets of 7 reps @90% of your heavy set of 7!

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

14 single arm DB Overhead lunges 55/35

100m run

14 single DB box step ups 24/20

100m run

ModWod

14 minute AMRAP

14 single arm DB Overhead lunges (relative weight)

100m run

14 single DB box step ups (relative weight)

100m run

*DB overhead lunges can be split between arms however you choose.

*100m run is 1 rep.

Saturdaze!


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

25 minute AMRAP

14 alternating back rack lunges 135/95

7 pull ups

7 push jerks 135/95

28 sit ups

35 double unders

25 minute AMRAP

14 alternating back rack lunges (relative weight)

7 banded/jumping pull ups

7 push jerks (relative weight)

28 sit ups

70 single unders

Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 air squats

10 kettlebell swings 53/35

Metcon (AMRAP – Reps)

10 minute AMRAP

35 double unders

10 DB overhead squats right arm (relative weight)

20 box step ups 24/20

10 DB overhead squats left arm (relative weight)

Rest 3 minutes

10 minute AMRAP

7 power cleans 135/95

7 toe to bar

200m run

ModWod

10 minute AMRAP

70 single unders

10 DB overhead squats right arm (relative weight)

20 box step ups (relative height)

10 DB overhead squats left arm (relative weight)

Rest 3 minutes

10 minute AMRAP

7 power cleans (relative weight)

7 knee to elbow/KAHAP/2X sit ups

200m run

*200m run is 1 rep

*Score is total reps for both workouts

Thirsty Thursday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 snatch deadlift

5 hang power snatch

5 overhead squats

25 single unders

Snatch (1 complex)

Snatch Complex

Power snatch + hang squat snatch + overhead squat

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

9 push press 115/75

12 burpees over bar

9 kettle bell swings 53/35

12 alternating pistols

ModWod

14 minute AMRAP

9 push press (relative weight)

12 burpees

9 kettle bell swings (relative weight)

24 air squats

Thrusters!


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Shoulder Press (4 sets of 6-8 reps )

Strict press

4 sets of 6-8 reps

Metcon (Time)

Conditioning

21-15-9

Thrusters 95/65

Box jumps 24/20

200m run

ModWod

21-15-9

Thrusters (relative weight)

Box jumps (relative height)

200m run

Complexin


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell dead lifts

5 barbell front squats

5 barbell split jerks

25 single unders

Clean (Heavy complex )

Clean Complex

Power clean + hang squat clean + split jerk

Metcon (Time)

Conditioning

50-40-30-20-10

Double unders

10-8-6-4-2

Overhead squats 135/95

1 rope climb

ModWod

100-80-60-40-20

Double unders

10-8-6-4-2

Overhead squats (relative weight)

1 mod rope climb

Deload Week


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

Partner Wod – You go, I go Style

50 wall balls 20/14

50 alternating DB snatches 55/35

50 Deadlifts 225/155

50 toe to bar

800m Run as a Team

50 pull ups

50 Deadlifts 225/155

50 alternating DB snatches 55/35

50 wall balls 20/14

*One partner works, the other rests on all movements except for the 800m. Break up reps however you choose, as long as each partner does 50%. For example. Each partner will always do 25 reps each, but your choice how to break them.

ModWod

Partner Wod – You go, I go Style

50 wall balls (relative weight)

50 alternating DB snatches (relative weight)

50 Deadlifts (relative weight)

50 knee to elbow/KAHAP/2X sit ups

800m Run as a Team

50 banded/jumping pull ups, ring rows

50 Deadlifts(relative weight)

50 alternating DB snatches (relative weight)

59 wall balls (relative weight)

Solo Style

25 wall balls 20/14

25 alternating DB snatches 55/35

25 Deadlifts 225/155

25 toe to bar

800m Run as a Team

25 pull ups

25 Deadlifts 225/155

25 alternating DB snatches 55/35

25 wall balls 20/14

Weekend Warriors


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Strict press

3 sets of 8-10 reps

Superset with 10 banded tricep pull downs per arm

Rest 7-10 minutes

Conditioning

3 rounds

400m run

10 toe to bar

15 KB Sumo deadlift high pulls 53/35

20 wall balls 20/14

Just move at a solid pace and sweat some! Especially if you did Friday’s Wod!

Mods

Kneel to elbow/KAHAP

KB SDHP (relative weight)

Wall balls (relative weight)

Chief


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Longer warm up, make sure to warm up the power clean movement.

Metcon (AMRAP – Reps)

Conditioning

Chief Gone RX+

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (155/105)

6 Hand Release Push-Ups

9 Goblet Squats 53/35

Then Rest 1 minute

Repeat 5 times

ModIfications

Power cleans (relative weight)

push ups/ mod push ups

Goblet squats at relative weight

Back squats!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 pull ups

10 air squats

10 kettle bell swings

:20 second plank

Back Squat (3 rep max)

Back squat

3 rep max for the day! Doesn’t have to be a max, but make sure to get in a heavy 3 rep.

Metcon (Time)

Conditioning

15 minute AMRAP

12 alternating DB snatches 55/35

35 double unders

12 overhead squats 95/65

35 double unders

200m KB Farmers carry

ModWod

15 minute AMRAP

12 alternating DB snatches (relative weight)

70 single unders

12 overhead squats (relative weight)

70 single unders

200m KB Farmers carry