Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell deadlifts

5 barbell hang snatch

5 barbell overhead squats

:20 second plank

Snatch (Heavy complex )

Snatch complex

4 sets building to a heavy complex

Hang power snatch + power snatch + squat snatch

Complex does not have to be touch and go.

Metcon (Time)

Conditioning

4 rounds

40 double unders

10 deadlifts 225/155

20 sit ups

10 tater squats 53/35

ModWod

4 rounds

80 single unders

10 deadlifts (relative weight)

20 sit ups

10 tater squats (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

10 minute EMOM

Odd- Max reps of 5 pull ups/10 push ups/15 air squats

Even- Rest

Rest 5-7 minutes

Conditioning

12 minute AMRAP

11 overhead squats 115/75

7 box jump overs 24/20

11 kettlebell swings 53/35

1 rope climb

12 minute AMRAP

11 overhead squats (relative weight)

7 box jump overs (relative height)

11 kettlebell swings (relative weight)

1 mod rope climb

*Score is totsl reps of 12 Minute AMRAP.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 banded good mornings

10 push ups

25 single unders

Front Rack Lunge (3 sets of 14-16 reps)

Front rack alternating lunges

3 sets of 14-16 rep

Immediately after each set

:30 second wall sit

Metcon (Time)

Conditioning

4 rounds

200m run

4 power cleans 135/95

4 burpees over bar

12 wall balls 20/14

Add weight to your barbell each round.

Power clean weight

135/95, 155/105, 185/125, 205/135

Mods

Power cleans (relative weight)

Burpees

Wall balls (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Half kneeling Arnold press

3 sets of 8 per arm

https://m.youtube.com/watch?v=ZDEahPEnrB4

+

Barbell Front raises

3 sets of 10-12 reps

https://m.youtube.com/watch?v=LJcX054ijjk

Conditioning

6 minute AMRAP

7 thrusters 95/65

7 toe to bar

35 double unders

Rest 3 minutes

6 minute AMRAP

7 push press 115/75

7 toe to bar

35 double unders

Mods

Thrusters/Push Press (relative weight)

Knee to elbow/KAHAP/2X sit ups

70 single unders

*Score is total combined reps.

Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Power snatch

4 sets of 4 reps, your choice on how heavy you go!

Rest 5-7 minutes

Conditioning

18 minute AMRAP

20 box step ups (24/20)

15 kettle bell swings (choose weight)

10 push ups

5 deadlifts 205/135

25 double unders

ModWod

18 minute AMRAP

20 box step ups (relative height)

15 kettle bell swings (choose weight)

10 mod push ups

5 deadlifts (relative weight)

50 single unders

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

400m run

3 rounds

15 push press 115/75

30 double unders

400m run

3 rounds

15 overhead squats 115/75

15 sumo deadlift high pulls with KB (choose weight)

15 burpees

400m run

ModWod

400m run

3 rounds

15 push press (relative weight)

60 single unders

400m run

3 rounds

15 overhead squats (relative weight)

15 sumo deadlift high pulls with KB (choose weight)

15 burpees

400m run

Total of (3) 400m runs in workout.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 banded good mornings

5 burpees

Deadlift (8 reps/ 6 reps/ 4 reps/ 2 reps )

Deadlift

8 reps/ 6 reps/ 4 reps/ 2 reps

Building to a moderate double for the day, not max!

Metcon (Time)

Conditioning

8 rounds

5 handstand push ups

3 box jumps 24/20 RX+ 30/24

1 squat snatch 135/95

ModWod

8 rounds

5 hand release push ups/ pike push ups/ seated DB press

3 box jumps (relative height)

1 squat snatch (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Gymnastics

Metcon (AMRAP – Reps)

12 Min EMOM:

ODD: 6-8 Pull-ups (RX+ C2B)

EVEN: Max Push-ups

SCORE= Total Push-ups
MODWOD:

12 Min EMOM:

ODD: 6-8 Banded/Jumping Pull-ups/Ring Rows

EVEN: Max Push-ups

Metcon

Metcon (Time)

For Time:

Buy-In: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

3x/

12 Power Cleans (135/95)

24 Air Squats

12 KBS (53/35)

24 Sit-ups

Cash-Out: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

SCORE= Total Time
For Time:

Buy-In: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

3x/

12 Power Cleans (Relative Wt.)

24 Air Squats (Mod as needed)

12 KBS (Relative Wt.)

24 Sit-ups (Mod as needed)

Cash-Out: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

20 air squats

10 kettle bell swings

20 single unders

Front Squat (3 sets of 6 reps)

Front squats

3 sets of 6 reps with a 1 second pause at bottom

Metcon (Time)

Conditioning

4 rounds

200m run

12 alternating DB snatches (choose weight)

8 DB facing burpees

12 wall balls 20/14

1 rope climb

ModWod

4 rounds

200m run

12 alternating DB snatches (choose weight)

8 DB facing burpees

12 wall balls 20/14

1 rope climb

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

Bench press

3 sets of 6-8 reps

Superset immediately after with

10-15 push ups

Rest 5-7 minutes

Conditioning

4 rounds

40 double unders

15 goblet squats 53/35

12 push press 115/75

9 toe to bar

ModWod

4 rounds

80 single unders

15 goblet squats (relative weight)

12 push press (relative weight)

9 knee to elbow/KAHAP/2x sit ups