Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

5 pull ups

10 push ups

15 air squats

Overhead Squat (3 sets of 3 + 1 max rep set)

Overhead squats

3 sets of 3 reps with a pause at the bottom

1 set of max reps @50% of weight used above

Metcon (AMRAP – Reps)

Conditioning

3 minute AMRAP

9 hang power cleans 95/65

9 push ups

20 double unders

Rest 1 minute

3 minute AMRAP

7 hang power cleans 115/75

7 burpees

20 double unders

Rest 1 minute

3 minute AMRAP

5 hang power cleans 135/95

5 handstand push ups

20 double unders

ModWod

3 minute AMRAP

9 hang power cleans (relative weight)

9 mod push ups

40 single unders

Rest 1 minute

3 minute AMRAP

7 hang power cleans (add 5-10lbs)

7 burpees

40 single unders

Rest 1 minute

3 minute AMRAP

5 hang power cleans (add 5-10lbs)

5 seated DB press/ pike push ups

40 single unders

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

20 air squats

10 kettle bell swings

20 single unders

Metcon (Time)

Deadlift

3 sets of 10-12 reps

Super set with 15-20 banded good mornings

Conditioning (25 min cap)

400m run buy in

3 rounds

5 wall walks

10 front rack lunges 115/75

30 double unders

400m run buy out

ModWod

400m run buy in

3 rounds

5 modified wall walks/ Up and Back bear crawl

10 front rack lunges (relative weight)

50 single unders

400m run buy out

*Score is your metcon time.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

:20 second plank

10 banded pull aparts

25 single unders

Front Squat (5 sets of 3 reps of 1 1/4)

Front squat

5 sets of 3 reps of 1 1/4 squats

Make sure to keep those elbows up and that core engaged!

https://m.youtube.com/watch?v=07vSZ7wE0t8

Metcon (Time)

Conditioning

24-20-16-12-8-4

Plate to overhead 45/25

12-10-8-6-4-2

Toe to bar

Conditioning

24-20-16-12-8-4

Plate to overhead (relative weight)

12-10-8-6-4-2

Knee to elbow/KAHAP/2x sit ups

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Snatch (Complex)

Snatch Complex

High hang power snatch + high hang squat snatch + low hang power snatch + low hang squat snatch

5 sets building in weight each complex, make sure to keep good technique and form. This will get heavy fast!

Metcon (Time)

Conditioning

16-12-8-4

Thrusters 115/75

4-8-12-16

Box jumps 24/20

Every minute on the minute including 0:00

8 push ups RX+10 push ups

ModWod

Conditioning

16-12-8-4

Thrusters (relative weight)

4-8-12-16

Box jumps (relative height)

Every minute on the minute including 0:00

8 mod push ups

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded good mornings

10 barbell deadlifts

10 band pull aparts

25 single unders

Metcon (Time)

15 minute EMOM

1 – 20/15 calories on rower

2 – 5 deadlifts(build in weight through out sets)

3 – Rest

Treat this more as a piece to spike your heart rate and grip. Then pull some weight on the deadlift!

Rest 7-10 minutes

Conditioning

15-12–9-6-3

Overhead squats 115/75

Burpees

10 kettle bell swings 53/35 (same reps every round)

ModWod

15-12–9-6-3

Overhead squats (relative weight)

Burpees

10 kettle bell swings (relative weight) (same reps every round)

*Score is metcon time.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell strict press

10 push ups

20 air squats

20 single unders

Push Press (6 reps + 3 reps)

Barbell Complex

4 sets

6 push press into 3 push jerks

Build to a moderate weight for all 4 sets across

Metcon (AMRAP – Reps)

Conditioning

16 minute EMOM

1-5 power clean and jerks (135/95)

2-6 pull ups straight into 6 toe to bar

3-Max double unders

4-:30-45 second plank

ModWod

16 minute EMOM

1-5 power clean and jerks (relative weight)

2-6 jumping pull ups/6 knee to elbow/KAHAP , 5/5 , 4/4, 3/3

3-Max single unders

4-:30-45 second plank

*Score is total double/single unders.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 sotts press

10 goblet squats

10 kettle bell swings

25 single unders

Overhead Squat (1×3 and 3×5)

Overhead Squat

Build to a heavy set of 3 snatch balances

+

3 sets of 5 overhead squats with a pause at the bottom of each rep. Really focus on getting the depth on each rep. Or as close to 90 as possible!

Metcon (Time)

Conditioning (20 min cap)

2 rounds

50 wall balls 20/14

25 sumo deadlift high pulls 95/65

15 toe to bar

ModWod

2 rounds

50 wall balls (relative weight)

25 sumo deadlift high pulls (relative weight)

15 knee to elbow/KAHAP/2X sit ups

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded pull aparts

10 barbell strict press

:20 second plank

25 single unders

Metcon (AMRAP – Reps)

Bench press

2 sets of 8-10 reps narrow grip

2 sets of 8-10 reps normal grip

2 sets of 8-10 reps wide grip

Rest 7-10 minutes

Conditioning

16 minute AMRAP

400m run

9 hang power cleans 95/65

9 thrusters 95/65

18 sit ups

18 push ups

ModWod

16 minute AMRAP

400m run

9 hang power cleans (relative weight)

9 thrusters (relative weight)

18 sit ups

18 mod push ups

*400m run is 1 rep.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 tater squats

10 push ups

25 single unders

Front Squat (5 sets of 5 reps)

Front squat

5 sets of 5 reps @ a moderate weight.

Metcon (Time)

Conditioning

21-15-9

Deadlifts 225/155

Burpee over bar

:30 second plank

Rest 1 minute

3 minutes to

Build to heavy deadlift for the day

ModWod

21-15-9

Deadlifts (relative weight)

Burpees

:30 second plank

Rest 1 minute

3 minutes to

Build to heavy deadlift for the day

*score is your metcon time.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 snatch deadlifts

5 hang power snatches

5 barbell overhead squats

100m run

Snatch (3 sets of 5 reps and 3 reps)

Snatch Waves

3 sets

5 reps @65%

Rest 1 min

3 reps @75%

Rest 2-3 mins

This will take multiple weight changes, lighter to heavier sets for 3 rounds!

Metcon (AMRAP – Reps)

Conditioning

10 minute AMRAP

40 double unders

20 front rack lunges 95/65

10 push press 95/65

ModWod

10 minute AMRAP

80 single unders

20 front rack lunges (relative weight)

10 push press (relative weight)