Happy First Day of Spring!!!


Heavy Hitters CrossFit – CrossFit

Warm-up

Clean Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Cleans (Focus on fast elbows)

5 Front Squats (Elbows and chest up with full depth)

5 Hang Squat Cleans (Top of the Knee and hit all points of performance)

5 Full Squat Cleans (hit all points of performance and concentrate on speed with every rep)

Strength

1 Clean Deadlift+ 1 High Hang Clean+ 1 Squat Clean+ 1 Push Jerk (Build to a Heavy Complex)

Concentrate on positioning. Slowly build up to a heavy complex and be smart about your weight jumps (especially if you are doing the open)

Metcon

Metcon (2 Rounds for reps)

6 Min AMRAP:

2-4-6-8-10-12-etc.

Deadlifts (225/155)

4-8-12-16-20-24-etc.

Box Jumps (24/20)

Rest 2 Mins

6 Min AMRAP:

2-4-6-8-10-12-etc.

Squat Cleans (135/95)

4-8-12-16-20-24-etc.

Push-ups
MODWOD:

6 Min AMRAP:

2-4-6-8-10-12-etc.

Deadlifts (Relative Weight)

4-8-12-16-20-24-etc.

Box Jumps/Step-ups (Relative Height)

Rest 2 Mins

6 Min AMRAP:

2-4-6-8-10-12-etc.

Squat Cleans (Relative Weight)

4-8-12-16-20-24-etc.

Push-ups

After Party

Cool Down:

3 min Run/Row/Bike

then,

Roll-out/Stretch

Strength:

5×10 Dumbbell Butterflies (AHAP)

Core:

Russian Twists (45/25)

Cardio/Endurance:

3x 3 Min/ 2 Min Easy

Run/Row/Bike

Working Hard or Hardly Working?


Heavy Hitters CrossFit – CrossFit

Warm-up

Squat Active Warm-up (No Measure)

4x:

50 Single Unders

5 Good Morning + Back Squats (3 Second Pauses)

Strength

Due to the extensiveness of the day, please ONLY complete 1 of the Strength Sections. Hatch Squat (Option A) or Optional Strength (Option B)

Hatch Squat

Back Squat (Week 11 Day 1)

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%

Front Squat (Week 11 Day 1)

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

Optional Strength

Tempo Back Squat (5×5 w/ a 3 second pause on reps 1 & 5 @ 60%-75%)

Warm-up and build to that 60%-75%, then hit your sets of 5. If you feel good you are welcome to move past that 75% to something heavier.

Remember the goal of this movement is to concentrate on positioning.

Metcon

Metcon (5 Rounds for reps)

Every 2 Mins for 10 Mins:

10 Pull-ups

20 DB Snatch (55/35)

AMRAP Double Unders

Score= Total Double Unders Each Round
This is a very potent workout, so be smart with your rep and weight choices. If you need to taper down the reps or weight, please do so.

MODWOD:

Every 2 Mins for 10 Mins:

10 MOD Pull-ups/Ring Rows

20 DB Snatch (Relative Weight)

AMRAP Single Unders

After Party

Cool Down:

Bike or Row 5 Mins, Max Effort last 5 seconds of each minute.

thenn

Rollout/Stretch

Strength:

8×8 Bulgarian Split Squat (3 second eccentric movement)

Core:

5×3 Skin the Cats

Cardio/Endurance:

800 M > Rest 2:00

600 M > Rest 1:30

400 M > Rest 1:00

200 M > Rest 0:30

Run/Row/Bike

Happy (Belated) St. Patricks Day Gym Fam!


Heavy Hitters CrossFit – CrossFit

Warm-up

Snatch Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Snatch (Focus on fast turnover)

5 Overhead Squats (Elbows and chest up with full depth)

5 Hang Power Snatch (Top of the Knee and hit all points of performance)

5 Full Squat Snatch (hit all points of performance and concentrate on speed with every rep)

Strength

Snatch Deadlift+ High Hang Snatch+ Snatch (Build to a Heavy Complex)

Perform 1 Snatch Deadlift, 1 High Hang Snatch, and one Full Snatch (from the floor) unbroken.

Metcon

If you are planning to redo 19.4, please make sure to notify your coach!

Metcon (Time)

For Time:

27-21-15-9

Wall Balls (20/14)

Burpees

200 M Run/250 M Row after each Round
MODWOD:

For Time:

27-21-15-9

Wall Balls (Relative Weight)

Burpees

100 M Run/150 M Row after each Round

After Party

Cool Down:

3 Mins Bike/Row/Run

then,

Barbell rollout your triceps and roll out your back & hamstrings with Foam Roller/Lacrosse Ball

Strength:

5×10 Pendlay Rows (AHAP)

Core:

5×10 Ab Wheels

Cardio/Endurance:

3x/

400 M @70%-80% of Max Effort

200 M Max Effort

1 min Rest

Run/Row/Bike

Well that hurt more than expected


Heavy Hitters CrossFit – CrossFit

Warm-up

Squat Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the Hips and Ankles.

Ex: Couch Stretch, Deep Lunge, and Banded Ankle

As a class:

Review weightlifting movement of the day and grab any additional stretching.

Hatch Squat

: Back Squat (Week 10 Day 2)

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

Front Squat (Week 10 Day 2)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

CrossFit Games Open

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Metcon

Metcon (Time)

In teams of 2, 12 min AMRAP:

P1:

7 Deadlifts (225/155)

14 Box Jumps (24/20)

P2: Max Cal Bike/Row
MODWOD:

In teams of 2,

10x (5x Each)

P1: 1 Round of DT

7 Deadlifts (Relative Weight)

14 Box Jumps/Box Step-ups (Relative Height)

P2: Max Cal Bike/Row

Score= Total Time – Max Cals

i.e. Finish 10:00 w/ 70 Cals

70 Cals= 1:10

Final Score= 8:50

After Party

Take a look at any of the previous days this week!

Definitely roll out and stretch! HAVE A GREAT WEEKEND!

CrossFit Games Open 19.4


Heavy Hitters CrossFit – CrossFit

A shorter version of my tips and trick will be posted to IG later today, in case you do not want to read another essay. Sorry!

Warm-up

Banded Shoulder Stretches:

External Rotation (Double Banded Archer)

Lat Stretch

Thoracic Mobility

Snatch Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Snatch (Focus on fast turnover)

5 Overhead Squats (Elbows and chest up with full depth)

5 Hang Power Snatch (Top of the Knee and hit all points of performance)

5 Full Squat Snatch (hit all points of performance and concentrate on speed with every rep)

Open Tips & Tricks

All right guys, so we have a two part workout. Both are couplets. The first one is your usual metcon, and the second contains a high difficulty movement. Overall, both parts of the workout will be fun. =P

POWER SNATCH:

Fast and Big Hips:

When doing this workout, we are wanting to be as efficient as possible, whether we feel this weight is light or fast. The most efficient way to go about this workout is to have a fast turnover (a quick lockout position) and to make sure we are using our hips (really exaggerate that triple extension). This will help save your shoulders for the burpees.

Guide the bar down:

When coming down for the snatch position, it is best we guide the bar down like we would a strict press. This will help save your grip and shoulders. When the bar gets low enough a quick turnover is definitely helpful. This will in turn help your overall speed and efficiency with the movement.

Hit it and Quit it:

When running through this movement, move fast through it. Do not hang on top of the snatch just because, the only time this should be done is if you are planning on going unbroken and need to catch your breath for a second.

Unbroken or 2-3 Sets:

This weight is low enough and your strong enough that one unbroken set should be do able. If one unbroken set is not possible for you, try to keep the sets low. In all actuality, burpees should not be a problem. So there is no reason why you can not get the sets quickly and take your active “rest” during the burpees.

Open Tips & Tricks

BURPEES:

BURPEES:

Slow is Smooth and Smooth is Fast!

I have said this once and I’ll say it again. We want to move smoothly on the burpees. This smooth movement will allow the speed to happen naturally and not make you wear yourself out due to over exertion. Control your breathing, control your heart rate, and you’ll crush this movement.

Find your pace and stepping:

This workout is going to get uncomfortable (sorry, but its true). So the only thing we can do is find comfort in the movements. For this workout, the burpees are the “active recovery”. It is important we try a few different things to help us find some comfort and use that to allow us to move comfortably and quickly. The quicker we are, the quicker we can get to our 3 Minute rest.

REST:

3 Mins is a lot of time:

Be smart about your rest! You may think this is nothing, easy part. But this is a part of the workout that can really help you out. Use this 3 minutes to prepare for the second part. Whether you are going HAM on some Bar Muscle-ups. Or getting ready to get your first ever attempt. Use this 3 minutes to get your body and mind ready for the workout at hand.

Open Tips & Tricks

BAR MUSCLE-UP:

1st Time/1st attempt:

You’ve made it this far this far and now its time to get your 1st muscle-up. Here are some things to remember when you make your attempt.

Big Kip:

When getting into your muscle-up, you need to think of have a BIG kip. Something bigger than a C2B, as we are trying to get higher on the bar.

Frame of thought:

In your head, you naturally want to think “get my chest to the bar”, however you are going to want to think of something bigger or slightly different. I like to think “get my chest ON TOP of the bar” This helps you change your thought process and your body will follow.

Hips to the Bar:

When kipping throw your hips to the bar, this helps you get you up to the bar and give you a much higher chance of getting the movement.

Get something on top:

DISCLAIMER- This is not necessarily the best thing for your shoulders HOWEVER we are just trying to get our first rep so we are going to be doing some things that might not be the best. So athlete beware!!! Once your hips are up high to the bar, you need to try to get something on top of the bar. Shoulder, arm, part of your pec, something!!! If you have something on top, you can usually either finish up the movement or shimmy into place to allow you to get your muscle up.

I GOT MUSCLE-UPS:

Move until your on top:

Once you are on top, the hard part is done. You just need to press out of dip. So spend as much time on top as you’d like.

Get the work done and get it done fast!

10 reps isnt a lot, but 3x will definitely get us all. The muscle ups will be the part of the workout that will take long (be honest, no one is worried about that second set of burpees) so try to move with a purpose of the muscle-ups.

Optional Strength

Practice or attempt Bar Muscle-ups to prepare for the Open WOD.

Power Snatch (Find 3 RM)

Take your time and warm-up properly!

CrossFit Games Open

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Masters/Teens

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

After Party

Cool Down:

Run, Row, or Bike for 4 Mins

then,

Complete the following stretches seen in Mobility WOD:

0:58- Banded Lat Stretch

1:23- Banded Tricep Stretch

1:48- Banded Scap Stretch

1:56- Banded Bat Wing

2:19- Banded Elbow Head Through Stetch

https://www.youtube.com/watch?v=eveYJP1indI

Strength:

5×10 Close Grip Bench Press (AHAP)

Core:

Tabata Windshield Wipers

Cardio/Endurance:

2000 M Row for time

And 19.4 is……………also Happy Pi Day


Heavy Hitters CrossFit – CrossFit

Warm-up

Prior to warm up complete the following stretches seen in Mobility WOD:

0:58- Banded Lat Stretch

1:23- Banded Tricep Stretch

1:48- Banded Scap Stretch

1:56- Banded Bat Wing

2:19- Banded Elbow Head Through Stetch

https://www.youtube.com/watch?v=eveYJP1indI

Strength

Bench Press (4x Max Reps @ 80% of 1RM)

Suggested Warm-up

1×10 @ 35%

1×5 @ 45%

1×3 @ 55%

1×3 @ 65%

Then,

4x Max Reps @ 80% of 1RM

*Those doing the open, please only do TWO TO THREE set(s) of max reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2,

20 Min AMRAP:

400 M Run (200 M Each)

40 Box Jumps (24/20)

40 KBS (53/35)

One Partner works at a time

RX+: Resting partner holds a Plank
Row: 500 M Row (250 M Each)

MODWOD:

In teams of 2,

20 Min AMRAP:

200-300 M Run (100-150 M Each)

20-30 Box Jumps (24/20)

20-30 KBS (53/35)

1 Partner works at a time

After Party

Cool Down:

Run/Row/Bike for 3-5 Mins, then roll out any problem areas. Also suggest to hit those banded stretches that you went over at the beginning of class.

Strength:

8×8 Hammer Curls (AHAP)

Core:

Tabata L/N Sits

Cardio/Endurance:

6x 2 min / 1 min easy

Row/Bike/Run

“Is breaking news real news?”- That lady at starbucks next to me while I was posting this


Heavy Hitters CrossFit – CrossFit

For those doing the open, be smart with the lifting today. Still go heavy, but keep in mind that the open could very well have Snatches or OHS. Lift/Play Smart!

Warm-up

Snatch Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Snatch (Focus on fast turnover)

5 Overhead Squats (Elbows and chest up with full depth)

5 Hang Power Snatch (Top of the Knee and hit all points of performance)

5 Full Squat Snatch (hit all points of performance and concentrate on speed with every rep)

Technique/Skill

Power Snatch+ BTN Push Press+ OHS (5x Complex (Progressively Load))

Complex= 3 Power Snatch+ 3 BTN Push Press+ 3 OHS

Athletes should warm up properly in order to be to hit as heavy as possible. Overall though this weight should not be that heavy. We are working on technique

Strength

Snatch Pull (3×5 Snatch Pull @ 1RM)

Concentrate on your positioning throughout this movement to allow you to feel strong when working through out metcon for today.

Metcon

Prior to the Metcon, do the following stretch with a partner.

https://www.youtube.com/watch?v=QGO1daY0LN4

Metcon (AMRAP – Reps)

10 Min AMRAP:

10-20-30-40-50-etc.

Double Unders

3-3-3-3-3-etc.

Squat Snatches (135/95)
MODWOD:

10 Min AMRAP:

10-20-30-40-50-etc.

Single Unders

3-3-3-3-3-etc.

Squat Snatches (Relative Weight)

After Party

Cool Down:

3 Min Leisure Pace (run/row/bike)

then,

Rollout and Stretch (Tomorrow 19.4 is released!)

Strength:

Continue with Snatch Pulls/Complex

or

5x 10 Pendlay Row (AHAP)

Core:

5×10 Ab Wheels

Cardio/Endurance:

2x 750 M Row/600 M Run (2 Mins Rest/Walk)

100 Duck Sized Horses or 1 Horse Sized Duck


Heavy Hitters CrossFit – CrossFit

Warm-up

Squat Active Warm-up (No Measure)

4x:

50 Single Unders

5 Good Morning + Back Squats (3 Second Pauses)

Strength

Due to the extensiveness of the day, please ONLY complete 1 of the Strength Sections. Hatch Squat (Option A) or Optional Strength (Option B)

Hatch Squat

Back Squat (Week 10 Day 1)

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

Front Squat (Week 10 Day 1)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

Optional Strength

Deadlift (5×3 (Progressively Load))

Warm up

Properly to allow you to be successful.

Metcon

Open Athletes! Be smart and watch out with your hands today!

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters (115/75)

1 Round of Cindy After Each Set of Thrusters

1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Squats
MODWOD:

For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters (Relative Weight)

1 Round of Cindy After Each Set of Thrusters

MOD OPTIONS:

Jumping Pull-ups/Ring Rows/Banded Pull-ups

4-8-12 or 3-6-9 for Reps on Cindy.

After Party

Cool Down:

2 Mins of Jumping Rope

Then,

Some banded stretches for the shoulders and hips.

Rollout any problem areas with a foam roller or lacrosse ball.

Strength:

5x 10 Chest Flies (AHAP; 3 Second Eccentric/Negative)

Core:

Tabata Sit-ups

Cardio/Endurance:

2000 M Row @ 26 spm plus bursts

Row a 2000 meter piece @ 26 spm with 10 strokes hard every 500m.

Captain Marvel wasn’t half bad


Heavy Hitters CrossFit – CrossFit

Warm-up

Clean Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Cleans (Focus on fast elbows)

5 Front Squats (Elbows and chest up with full depth)

5 Hang Squat Cleans (Top of the Knee and hit all points of performance)

5 Full Squat Cleans (hit all points of performance and concentrate on speed with every rep)

Strength

1 Power Clean+ 1 Hang Squat Clean+ 1 Push Jerk (Find a Max Complex)

Metcon

If you are planning to redo 19.3, please make sure to notify your coach!

Metcon (Time)

For Time:

5x/

12 Shoulder to Overhead (135/95)

12 KBS (53/35)

12 Pull-ups
MODWOD:

For Time:

5x/

12 Shoulder to Overhead (Relative weight)

12 KBS (Relative Weight)

12 Pull-ups/Ring Rows (Banded/jumping)

After Party

Cool Down:

3 Min Bike/Run/Row

Then,

Rollout/Stretch

Strength:

5×5 Clean Pulls (AHAP)

Core:

3x 8-10 Strict T2B/KAHAP

Cardio/Endurance:

4x 400 M Run/500 M Row

1 Min Rest

“I Just Felt like Running” -Forest Gump


Heavy Hitters CrossFit – CrossFit

Warm-up

General Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the body necessary to perform at your highest level.

Ex: Couch Stretch, Deep Lunge, Banded Ankle, Roll Out Lats/Triceps, Karate Chop, Lacrosse Roll, Etc.

As a class:

Review weightlifting movement of the day and grab any additional stretching.

Hatch Squat

Back Squat (Week 9 Day 2)

1×5 @ 65%

3×5 @ 75%

Front Squat (Week 9 Day 2)

4×5 @ 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2,

15 Min AMRAP:

8 KBS (53/35)

8 Goblet Squats (53/35)

8 T2B

Every 3 Mins (including the beginning of the workout), both athletes Complete 200 M Run/250 M Row together.

Alternate full rounds with your partner.
MODWOD:

In teams of 2,

15 Min AMRAP:

8 KBS (Relative Weight)

8 Goblet Squats (Relative Weight)

8 K2E/KAHAP/2x Sit-ups

Every 3 Mins (including the beginning of the workout), both athletes Complete 200 M Run/250 M Row together. (Distance can be modified)

CrossFit Games Open

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes