Super Saturday!


Heavy Hitters CrossFit – CrossFit

Accessories:

Warm up

3 rounds

200 m run

5 pull ups

10 Kettlebell swings

15 air squats

Metcon (Time)

Running Annie

50-40-30-20-10

Double unders

Sit ups

200m run after each round

ModWod

Running Annie

50-40-30-20-10

2x Single unders

Sit ups

100m run after each round

Fast Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

Sally up

Air squats / back squat with empty barbell (your choice)

Back Squat (3 sets of 5 reps)

Back squats with a 2-3 second pause in the bottom; 3 sets of 5 reps. Build to a heavy set, make sure all 3 sets are working sets.

Metcon (Time)

Conditioning

4 rounds (20 min cap)

8 toe to bar

8 single KB racked stationary alternating lunges 53/35 (right side racked)

8 kipping handstand push ups

8 single KB racked stationary alternating lunges 53/35 (left side racked)

ModWod

4 rounds (20 min cap)

8 Knee to elbow/KAHAP

8 single KB racked stationary alternating lunges (relative weight) (right side racked)

16 hand release push ups

8 single KB racked stationary alternating lunges (relative weight) (left side racked)

Only 1 kettle bell is used for the workout, you will alternate which rack it is in through out the workout. Play around with the movement before hand if needed. Move fast and efficiently, have fun!

Accessories:

Finisher!

2 sets of Full complex

10 DB flys

10 DB bench press

10 DB skull crushers

10 DB bench press

10 DB flys

Rest 2 minutes- Repeat

note: DBs are held together at center of body for Bench press and Skull crushers!

Teamed up Thursday!


Heavy Hitters CrossFit – CrossFit

Warm-up

3 rounds

200m run

15 air squats

10 push ups

5 pull ups

Take plenty of time to get nice and warmed up, only a AMRAP on the board for today!

Metcon (AMRAP – Reps)

Partner mash up for reps!

20 min AMRAP

400m run with plate 45/25 (partner share plate)

20 clean and jerks 135/95

30 pull ups

40 wall balls 20/14

50 deadlifts 185/135

40 wall balls 20/14

30 pull ups

20 clean and jerks 135/95

400m run with plate 45/25 (partners share plate)

ModWod

20 min AMRAP

400m run with plate (relative weight) (partner share plate)

20 clean and jerks (relative weight)

30 jumping pull ups

40 wall balls (relative weight)

50 deadlifts (relative weight)

40 wall balls (relative weight)

30 jumping pull ups

20 clean and jerks (relative weight)

400m run with plate (relative weight) (partners share plate)

Team up and get after it! Split the reps evenly through out the Wod whichever way you choose to! Only one plate is used during the run! Have fun! Each 400m counts as one rep!

Accessories:

Strength

3 sets of DB curls + Gun Walk

20 alternating DB hammer curls

Directly into 40 foot gun walk

Work It Wednesday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 sets

20 empty barbell bench press

25 single unders

Bench Press (4 sets of 3-4 reps)

Bench press

4 sets of 3-4 reps, build to that heavy set!Superset each set with 7-8 strict pull ups. Use bands to assist you if needed.

Metcon (Time)

Conditioning (20 min cap)

40 Double unders

20 thrusters 95/65

40 double unders

20 power snatch 95/65

40 double unders

20 burpee over bar

40 double unders

ModWod

60 single unders

20 thrusters (relative weight)

60 single unders

20 power snatch (relative weight)

60 single unders

20 burpees

60 single unders

Double unders will get the heart rate going, and then work through some barbell endurance. Don’t be scared to hit big sets on each barbell movement!

Accessories:

Recovery

Stretch/mobilize/roll out

Turn up Tuesday!


Heavy Hitters CrossFit – CrossFit

Warm-up

Pizza delivery man

Penalty 3 air squats/3 push ups

Metcon (Time)

Rowing

4 sets of 250m row

Directly into

10 alternating DB step ups

Rest 2-3 minutes between sets

You choose weight of DBs and height of box!

Quick rows, right into DB box step ups, make sure you are in good positions the whole time during the step ups! Score is total time for all 4 sets.

Metcon (Time)

Conditioning

4 rounds (20 min cap)

200m run

12 wall balls 20/14

9 OHS 115/75

6 chest to bar

4 rounds (20 min cap)

200m run

12 wall balls (relative weight)

9 OHS (relative weight)

6 pull ups/banded pull ups

Try to go unbroken! No reason to put down the wall ball or barbell at any point during this WOD. If you need help with chest to bar or the right modification, ask a coach!

Accessories:

Strength

Front squat

Build to a heavy single; not max!

Moving Monday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 Pause Goblet squats (1-2 pause in bottom of the Goblet squat)

10 push ups

25 single unders

Clean and Jerk (6 sets of 2+1)

6 sets of 2 cleans + 1 Jerk, build in weight through out sets. You should be lifting heavier than the sets of 3+1 from last week. Also let’s try to be squat cleaning both of the cleans in each set, even if you’re able to power them!

Metcon (Time)

Conditioning (20 min cap)

For time

15-12-9-6-3

Push press 115/75

3-6-9-12-15

Burpees over bar

ModWod

15-12-9-6-3

Push press (relative weight)

3-6-9-12-15

Burpees

Open style workout today, it’s going to be fast and hurt. Hang on and just try to keep on moving! I would shoot for unbroken push presses and pace those burpees.

Accessories:

Gymnastics

3 sets of max pull ups in :30 seconds

Rest 2-3 minutes between sets

Saturdaze


Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness for your penalty reps!

Metcon (AMRAP – Reps)

Conditioning

Every 3 minutes for 5 rounds (15 total minutes)

15 overhead squats 95/65

20 sit ups

Max push ups in remaining time

ModWod

Every 3 minutes for 5 rounds (15 total minutes)

15 overhead squats (relative weight)

20 sit ups

Max mod push ups in remaining time

Score is total push ups!

Freaky Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 goblet squats

20 alternating lunges

Back Squat (4 sets of 5 reps)

Deload 5 rep squat Day

4 sets of 5 speed squats @40-50% of your max back squat, no heavier! These squats should be performed as fast as possible, but still making sure you are keeping the right positions. Be explosive as possible out of the hole!

Metcon (Time)

Conditioning

3 rounds (20 min cap)

10 DB push press left side 50/35

10 DB push press right side 50/35

30 double unders

20 alternating DB snatches 50/35

30 double unders

ModWod

3 rounds (20 min cap)

10 DB push press left side (relative weight)

10 DB push press right side (relative weight)

50 single unders

20 alternating DB snatches (relative weight)

50 single unders

Accessories:

Strength

3 sets of 5 heavy dead lifts

Rest 2-3 minutes between sets

Team up!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 push ups

10 barbell OHS squats

20 single unders

Any additional stretching you may need!

Metcon (AMRAP – Reps)

Partner Mash Up

0-4 minutes

Each partner will build to a 3 rep max OHS from the floor! Take turns on the same barbell!

Rest 1 minute

5-17 minutes

12 Minute AMRAP

400m Partner run (both partners run together)

40 wall balls 20/14

20 clean and jerks 135/95

ModWod

12 Minute AMRAP

400m Partner run (both partners run together)

40 wall balls (relative weight)

20 clean and jerks (relative weight)

*One partner works at a time, except for the 400m run.

Rest 1 minute

18-22 minutes

Each partner will build to a 3 rep max OHS from the floor! Take turns on the same barbell!

Total score is weight lifted plus reps from the wod. Each 400m counts as 1 rep.

Example: 200lbs + 200 reps + 200lbs = 600 reps

Accessories:

Core Work

3 sets

:15 second L hang

20 sit ups

:25 second plank

Never Forget 9/11


Heavy Hitters CrossFit – CrossFit

Warm-up

Pizza Delivery Man

3 burpee penalty

Spend any extra time needed stretching before moving into strength work!

Shoulder Press (4 sets of 5-6 reps)

4 sets of 5-6 reps, build in weight as you’d like, superset each set with 10 reps of banded tricep extensions!

Metcon (AMRAP – Reps)

Conditioning

11 minute AMRAP

9 Box jumps 24/20

11 Deadlifts 225/155

9 Toe to bar

11 Kettle Bell swings 53/35

ModWod

11 minute AMRAP

9 Box jumps (relative height)

11 Deadlifts (relative weight)

9 Knee to elbow/KAHAP

11 Kettle Bell swings (relative weight)

9/11 workout for you athletes today! Lay it on the line and give 110% effort, multiple movements of small sets today. Try to stay unbroken and just keep pushing!

Accessories:

Recovery Work

Spend 10-15 minutes stretching and mobilizing!