Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

15 Kettle bell swings

15 banded good mornings

Metcon (AMRAP – Reps)

Strength conditioning

10 minute EMOM

20 double unders + 3 touch and go Deadlifts 225/155

ModWod

30 single unders + 3 touch and go Deadlifts (relative weight)

Build in weight over the sets if you’d like! But don’t go too heavy, note your weight in your score.

Metcon (Time)

Conditioning (15 min cap)

20-16-12

DB hang cleans 50/35 (split evenly between arms each set)

Pull ups

200m run

ModWod

20-16-12

DB hang cleans (relative weight) (split evenly between arms each set)

Banded Pull ups/ring rows

200m run

If you would like to do open 20.1, get with a coach at the beginning of class!

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

15 Kettlebell swings

10 push ups

15 air squats

Metcon (AMRAP – Reps)

If you would like to do 20.1 today, get with the coach and do so!

Conditioning

16 minute amrap

200m run

10 shoulder to overhead 115/75

1 rope climb

ModWod

16 minute amrap

200m run

10 shoulder to overhead (relative weight)

1 mod rope climb

Each 200m run counts as 1 rep!

Heavy Hitters CrossFit – CrossFit

Warm-up

Primer

3 rounds

5 Ground to Overhead (light weight)

5 burpee over bar

100m run

Metcon (Time)

10 Rounds for Time

8 Ground-to-Overheads (95/65 lb)

10 Bar Facing Burpees

Time Cap: 15 minutes

Scaling

10 Rounds for Time

8 Ground-to-Overheads (65/45 lb)

10 Bar Facing Burpees

Time Cap: 15 minutes

Just go! I would recommend going with snatches for athletes that believe they can handle this weight for a long period of time. Worst case you can move into clean and jerks if you feel that you need to later on. Pace those burpees, but don’t move too slow! Have fun and get after it! Make sure you are warmed up and spike that heart rate a little bit during the warm up!

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice!

Overhead Squat (4 sets of 5 reps)

4 sets of 5 reps @50-60% of your max Overhead Squat.

Nothing too heavy here, more looking to refresh your memory of this movement and work through some mobility.

Metcon (AMRAP – Reps)

Conditioning

20 minute AMRAP

400m run

10 Power clean and jerks 115/75

5 Snatches 115/75

1 round of Cindy

20 minute AMRAP

400m run

10 Power clean and jerks (moderate weight)

5 Snatches (moderate weight)

1 round of Cindy

If you are not worried about being fresh for the open workout tomorrow, then bump the barbell weight up some!

400m run counts as 1 rep!

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3

Rounds

10 tater KB squats

10 push ups

10 banded pull aparts

Bench Press (3-4 sets of 5 reps)

Bench press; 3-4 sets of 5 reps @ a moderate load. Just getting a little bit of strength in without tearing up the body too much! Go as heavy as you feel, but nothing too heavy!

Metcon (Time)

Conditioning

3 rounds

30 wall balls 20/14

20 Kettle bell swings 53/35

10 chest to bar

Rest 2:00 minutes

3 rounds

30 wall balls (relative weight)

20 Kettle bell swings (relative weight)

10 pull ups/banded pull ups/ring rows

Rest 2:00 minutes

Little bit of interval work to touch on a few movements. Also we can get a little bit of rest and recovery work in with this piece!

Score is total time!

Accessories:

Recovery work

Spend 5-10 minutes stretching/mobilizing and rolling out.

Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

5 high hang snatch

5 Overhead squats

20 single unders

Power Snatch (3-4 sets of 5 reps)

3-4 sets of 5 touch and go reps @50-60% of your max snatch. These are meant to be light and crisp! Nothing heavy here!

Metcon (Time)

Conditioning (20 min cap)

10-8-6-8-10

Deadlifts 225/155

Box jumps 24/20

25 double unders

10-8-6-8-10

Deadlifts (relative weight)

Box jumps (relative height)

50 single unders

Looking for unbroken sets across this whole workout, take an extra second of rest before the deads If needed to keep them touch and go!

Accessories:

Gymnastics

5-10 minutes of handstand walk practice, if needed spend some time inverted against the wall if handstand walking is out of the question.

Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

Transition week!

Nice job to all of our HH athletes in last weeks workouts. We saw a lot of PRs and progress made over the last 2 months! We have the open starting this Friday, we will be transitioning into a cycle for the next 4-5 weeks while the open takes place, this will be more of a Maintenance cycle. We’re going to focus on keeping our fitness up, without beating up our body’s too much! Once the open is over, be ready to hit our Post Open Strength Cycle!

Warm-up

2-3 rounds

25 single unders

10 barbell push press

5 burpees

Metcon (AMRAP – Reps)

Strength

10 minute EMOM

6 burpees over bar + 3 push jerks! 155/105

We’re looking to spike the heart rate and then pull the bar from the ground and hit some push jerks! Move fast! Don’t pace this piece. Your choice if you would like to build onto this weight as you go, all sets must be unbroken though! Score is total reps and note your weight used.

Metcon (AMRAP – Reps)

Conditioning

11 minute AMRAP

3 front squats 135/95

7 toe to bar

5 front squats 135/95

7 toe to bar

7/7…9/7…

ModWod

11 minute AMRAP

3 front squats (relative weight)

7 knee to elbows/KAHAP/2x sit ups

5 front squats (relative weight)

7 knee to elbows/KAHAP/2x sit ups

7/7…9/7…

The front squats ascend in reps, while the toe to bar stay the same. Knowing that all of the toe to bar are sets of 7. Have a plan of how to attack them depending on your skill set.

Accessories:

Strength work

Tabata

Double KB bench press from floor

Max reps every set of 20 seconds, we go from the floors here to stop the elbows at the bottom of the rep. Keep your elbows tight to your body.

Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness to work on for your penalty reps!

Metcon (Time)

Conditioning (20 min cap)

3 rounds

400m run

15 thrusters 95/65

15 pull ups

ModWod

400m run

15 thrusters (relative weight)

15 ring rows

Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

:20 second plank

10 Goblet squats

20 jumping lunges

Back Squat (5 rep max)

Build to a 5 rep max! Make sure you are good and warm, build up slowly in weight and go for it!

Metcon (AMRAP – Reps)

12 minute AMRAP

5 power snatch 115/75

5 box jump overs 24/20

5 OHS 115/75

5 box jumps overs 24/20

ModWod

12 minute AMRAP

5 power snatch (relative weight)

5 box jump overs (relative height)

5 OHS (relative weight)

5 box jump overs (relative weight)

Try to keep moving on this piece, the short amount of reps from movement to movement should help you do so. I highly recommend keeping the OHS unbroken, even if it takes an extra second of rest. Snatches might turn into singles, Try to keep them quick! Shoot to beat your old score!

Heavy Hitters CrossFit – CrossFit

Warm-up

Coach’s choice!

Bench Press (3 sets of 15 reps)

3 sets of 10-15 reps

Your choice of how many reps you want to do per set, this pretty much is dictated on how heavy you want to go. But we are just trying to move some today, nothing special. This wasn’t a tester

Metcon (Time)

Conditioning (20 min cap)

3 rounds

15 KB swings 53/35

25 double unders

15 KB Goblet squats 53/35

25 double unders

3 rounds

15 KB swings (relative weight)

40 single unders

15 KB Goblet squats (relative weight)

40 single unders

We’re just tying to sweat some, no need to blast yourself or go heavier on the KB. Don’t worry about moving too fast, just move and get through it. We’ll have one more re test day tomorrow!