Heavy Hitters CrossFit – CrossFit

Metcon (Weight)

Your choice!

A. DB bench press; 4 sets of 12 reps total, alternating the reps, non working arm is in the lock out position with the DB.

B. DB curls; 4 sets of 12 reps total, alternating from one arm to the other.

C. DB tricep extensions; 4 sets of 10 reps per arm, rest 1 minute between arms.

Metcon (No Measure)

16 Minute EMOM

1-13/11 cal row/bike

2- :20-:30 second pinch plate hold 25/45, hold one plate in each hand by your side (video below) Lower weight if you can not get at least :20 seconds, do not hold over :30 seconds

3- 15-20 KB swings 53/35

4- :30 second plank/ or 20 sit ups

16 minute EMOM

1- 11/9 cal row/bike

2- :20-:30 second pinch plate hold (choose weights), hold one plate in each hand by your side (video below) Lower weight if you can not get at least :20 seconds, do not hold over :30 seconds

3- 15-20 KB swings (relative weight)

4- :30 second plank/ or 20 sit ups

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

Accessories:

Gymnastics – Bar or Ring muscle up practice, no more than 15 minutes.

Strength-Strict press; 3 sets of 8 building in weight.

Heavy Hitters CrossFit – CrossFit

Back Squat (1-6 protocol )

Back Squat; 1-6 protocol, 3 sets (1 rep, 6 reps, 1 rep, 6 reps, 1 rep, 6 reps) singles at 90% and 6s at 70%, rest 2-3 minutes between. This will be the last week of the protocol before we transition into a little more volume(reps) for the next block of this cycle, so push it on the weights if possible.

Optional back squat; 4 sets of 9 reps, build in weight and go for a heavier set of 9 at the end.

Metcon (Time)

Conditioning (20 min cap)

200m run

50 power snatches 95/65

25 box jump overs 24/20

50 shoulder to over head 95/65

200m run

ModWod

200m run

50 power snatches (relative weight)

25 box jump overs (relative height)

50 shoulder to over head (relative weight)

200m run

*Chip away at this one, try to maintain solid sets on the barbell work! If you’re feeling like getting after it a little harder today, bump the barbell up to 115/85!

Accessories:

Recovery work- run/row/jog/stretch/mobility work, pick 2 and spend 5-10 minutes on each of them.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 muscle snatch

5 over head squats

:20 seconds couch stretch on left side

:20 seconds couch stretch on right side

Snatch (4-5 sets of low hang snatch triples )

Snatch; 4-5 sets of low hang snatch triples, the low hang is anywhere you would like below the knee cap, each rep starts at the hip and is lowered to the low hang, see video below. Preferably done all as squat snatches if possible, put positions and having a tight core as a priority over having a lot of weight on the bar, that will come soon. We will start pulling from the ground in block 2 next week!

https://m.youtube.com/watch?v=7SzANTGzGes

Metcon (AMRAP – Reps)

Conditioning

12 minute Amrap

12 wall balls 20/14

8 toe to bar

4 HSPU

*anytime a movement is broken up, perform 20 Double unders! If at anytime you hit 100 double unders, continue the workout with no more penalty reps(100 D/U limit)

ModWod

12 minute Amrap

12 wall balls (relative weight)

8 Knee to elbow/KAHAP/2x sit ups

4 Pike push ups/push ups/knee to ground push ups

*anytime a movement is broken up, perform 30 single unders! If at anytime you hit 150 single unders, continue the workout with no more penalty reps(150 S/U limit)

-score is total reps, not counting any of the double/single under reps.

Accessories:

Strength – dumbbell flys; 3 sets of 15 at a light weight

Core – Weighted planks; 4 sets of 30

Second holds.

Heavy Hitters CrossFit – CrossFit

Deadlift (1-6 protocol)

Deadlift; 1-6 protocol, 3 sets (1 rep, 6 reps, 1 rep, 6 reps, 1 rep, 6 reps) singles at 90% and 6s at 70%, rest 2-3 minutes between. This will be the last week of the protocol before we transition into a little more volume(reps) for the next block of this cycle, so bump the weight up, and don’t be scared to fail!

Metcon (Time)

Conditioning (15 min cap)

10 power clean and jerk 95/65

10 burpees

10 pull ups

8 power clean and jerk 115/85

8 burpees

8 pull ups

6 power clean and jerk 135/95

6 burpees

6 pull ups

4 power clean and jerk 155/115

4 burpees

4 pull ups

2 power clean and jerk 185/135

2 burpees

2 pull ups

This is meant to be a fast paced workout, move with a purpose, the weight goes up, but never too heavy. Make sure to set your body for the cleans, especially the last round or two. Scale the workout if needed to finish below the time cap.

Mod Wod

Start with a weight that you can build on, as for the pull ups, modify them as needed. The rep-scheme of the workout remains the same.

Accessories:

Strength-DB rows; 3 sets of 8 per arm

Cardio-2k row @80% effort

Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling, choose a weakness or just something you enjoy doing for your penalty reps!

Metcon (Time)

Partner wod

50 wall balls 20/14

50 deadlifts 135/95

100 double unders

800m run(done as a team)

100 double unders

50 deadlifts 135/95

50 wall balls 20/14

ModWod

50 wall balls (relative weight)

50 deadlifts (relative weight)

200 single unders

800m run(done as a team)

200 single unders

50 deadlifts

50 wall balls

*break all work evenly between you and your teammate, except for the run, it is done together.

*lone wolf, complete half the reps of all movements, except for the 800m run. It is still 800m.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 hang muscle cleans

5 front squats

20 single unders

Clean (4-5 sets)

Clean; 4-5 sets of High hang clean triples; So each set will be 3 reps of unbroken High hang cleans, I would prefer them to be squat cleans. Be quick and have fast elbows under that bar!

Metcon (2 Rounds for reps)

Conditioning (12 Mins Total Time)

5 min Amrap

3/3, 6/6, 9/9…

Overhead squat 115/85

Toe to bar

Rest 2 minutes

5 minute AMRAP

3/3, 6/6, 9/9…

Overhead squat 95/65

Knee to elbow (yes this is RX)

ModWod

5 min Amrap

3/3, 6/6, 9/9…

Overhead squat (relative weight)

Knee to elbow, KAHAP, 2x sit ups

Rest 2 minutes

5 minute AMRAP

3/3, 6/6, 9/9…

Overhead squat (relative weight)

Knee to elbow, KAHAP, 2x sit ups

*score is total reps in each 5 min AMRAP

Accessories:

Recover-5 Mins on bike/row/running

Gymnastics-pistols; 20 alternating reps as fast as possible X 2 sets; rest 3 minutes

Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

Strict pull ups; 4 sets of 6-8 strict pull ups

RX+ – weighted strict pull ups

RX – strict pull ups

Mod – jumping pull up with 3 second lowering of each rep

Metcon (No Measure)

20 minute EMOM

1-12/10 cal row / or Bike

2- :30-:45 second passive hang from bar(passive=using grip only, hanging like a dead hang, not an active hang)

3-10 -12 alternating DB snatches 55/35

4- :30-:45 second arm extended plank (lockout of a push up)

1-10/8 cal row / or Bike

2- :30-:45 second passive hang from bar(passive=using grip only, hanging like a dead hang, not an active hang)

3-10 alternating DB snatches (relative weight)

4- :20-:30 second arm extended plank (lockout of a push up)

Be ready for those DB snatches, your grip may be partially shot from the passive hang, that’s what we’re hoping for! Have fun!

Accessories:

Strength – bench press; 3 sets of 8 reps, build in weight

Gymnastics-handstand push ups and hand stand walk practice

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell back squats

:30 second left side couch stretch

:30 second right side couch stretch

Back Squat (1-6 protocol )

Back squat; 1-6 protocol, 3 sets (1 rep, 6 reps, 1 rep, 6 reps, 1 rep, 6 reps) singles at 90% and 6s at 70%, rest 2-3 minutes between sets. Try to bump the weight up again if possible, doesn’t have to be for all 3 sets.

Optional back squat; 4 sets of 12 reps, try to build in weight through out sets, make sure to hit good positions.

Metcon (Time)

Conditioning (20 min cap)

400m run

20 Shoulder to overhead 95/65 (RX+115/85)

5 rounds

5 push ups

10 sit ups

15 air squats

20 shoulder to over head 95/65 (RX+115/85)

400m Run

ModWod (20 min cap)

400m run

20 Shoulder to overhead (relative weight)

5 rounds

5 mod push ups

10 sit ups

15 air squats

20 shoulder to over head (relative weight)

400m Run

*move at a solid pace, sweat some and let the body flush out some of that soreness from this week!

Accessories:

Recover!

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 high hang snatches

10 overhead squats

20 single unders

Snatch (4-5 sets of 3)

Snatch; 4-5 sets of High hang snatch triples; working that high hang position from last week. Each set will be 3 reps of unbroken High hang snatches. I would recommend performing them all as Squat Snatches.

Metcon (Time)

4 rounds

9 toe to bar

12 Kettle bell swings 53/35

9 chest to bar

12 box jumps 30/24

Rest 1 minute

4 rounds

9 knee to elbow/KAHAP/2x sit ups

12 Kettle bell swings (relative weights)

9 pull ups/ jumping pull ups

12 box jump overs (relative height, but taller than normal)

Rest 1 minute

Perform each round as quickly as possible, rest 1 minute after each set! Score is total time including the rest.

Accessories:

Gymnastics- 5-10 minutes working on bar muscle ups.

Strength-DB rows; 3 sets of 10-12 reps

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 barbell dead lifts

5 barbell front squats

20 single unders

Deadlift (1-6 protocol )

Deadlift; 1-6 protocol, 3 sets (1 rep, 6 reps, 1 rep, 6 reps, 1 rep, 6 reps) singles at 90% and 6s at 70%, rest 2-3 minutes between. Continue to bump up the weight if possible, for all sets of 1/6 or maybe just the last set. Depending on how you feel!

Optional deadlift

3 sets of 9 reps touch and go, build in weight through out sets. 10-15 seconds after each set, 250M row! Rest 2-3 minutes.

Metcon (Time)

Conditioning (20 min cap)

3 rounds

20 wall balls 20/14

15 hang cleans 115/85 (RX+ choose a weight that will challenge you!)

10 burpees

Every time you break wall balls or hang cleans perform 20 double unders

Conditioning

3 rounds

20 wall balls (relative weight)

15 hang cleans (relative weight)

10 burpees

Every time you break wall balls or hang cleans perform 20 double unders (30 singles, try to choose weights that will challenge you to stay unbroken! Don’t sand bag it!

Accessories:

Recovery-5 Mins of Stretching; target the lower back and hamstrings

Gymnastics-ring dips; 3 sets of 10 with a 15 second lock out after the 10th rep.