CrossFit – Sat, Oct 1


Heavy Hitters CrossFit – CrossFit

Overhead Squat (3 sets of 8 reps)

Overhead squats

3 sets of 8 reps with a pause at the bottom of the rep.

Metcon (AMRAP – Reps)

Conditioning

15 minute AMRAP

10 KB goblet squats 53/35

8 push press 95/65

10 box jumps 24/20

8 toe to bar

ModWod

15 minute AMRAP

10 KB goblet squats (relative weight)

8 push press (relative weight)

10 box jumps (relative height)

8 knee to elbow/KAHAP

Thrusters!


Heavy Hitters CrossFit – CrossFit

Bench Press (10 reps, 8 reps, 8 reps
)

Bench press

10 reps, 8 reps, 8 reps

Superset each set with 15 banded tricep extensions

Metcon (Time)

Conditioning

400m run buy in

15-12-9-6-3

Thrusters 95/65

25 double unders

400m run buy out

Mods

Thrusters (relative weight)

2X single unders

CrossFit – Thu, Sep 29


Heavy Hitters CrossFit – CrossFit

Power Snatch (Power snatch complex )

2 high hang power snatches + 2 low hang power snatches + 2 power snatches from the ground. Build to a heavy complex for the day

Metcon (Time)

Conditioning (20 Min Cap)

30 back squats 135/95

5 pull ups

10 kettle bell swings 53/35

20 power cleans 135/95

5 pull ups

10 kettle bell swings 53/35

10 overhead squats 135/95

5 pull ups

10 kettle bell swings 53/35

Mods

Back squats (relative weight)

Power cleans (relative weight)

Overhead squats (relative weight)

Kettlebell swings (relative weight)

Banded/jumping pull ups/ring rows

Core Work


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Coaches, 12 minute running clock for this piece!

3 super sets

30 sit ups

20 KB or DB Russian twists

20 bicycle kicks

:30 second plank

Rest 1 Minute

Conditioning

10- 8-6-4-2

Deadlifts 225/155

2-4-6-8-10

Handstand push ups

200m run

ModWod

10- 8-6-4-2

Deadlifts (relative weight)

2-4-6-8-10

Hand release push ups/push ups/mod push ups

200m run

Tank Top Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

20 alterting lunges

10 push ups

:20 second couch stretch per side

Back Rack Lunge (3 sets of 14 alternating reps)

Back rack lunges

3 sets of 14 alternating reps

Build on your weight from last week.

:20 second wall sit after each set.

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

8 box jump overs 30/24 (high box)

8 push press 115/75

16 wall balls 20/14

40 double unders

ModWod

12 minute AMRAP

8 box jump overs 30/24 (high box)

8 push press 115/75

16 wall balls 20/14

40 double unders

Week 2


Heavy Hitters CrossFit – CrossFit

Power Clean (Power clean complex
2 high hang power cleans + 2 low hang power cleans + 2 power cleans from the ground )

Metcon (Time)

Conditioning

3 Rounds

20 KB sumo deadlift high pulls 53/35

8 front squats 135/95

8 toe to bar

ModWod

3 Rounds

20 KB sumo deadlift high pulls (relative weight)

8 front squats (relative weight)

8 knee to elbow/KAHAP/2X sit ups

Mash Up


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

Mash Up

10 cleans and jerks 135/95

8 knee to elbow

16 box jumps 24/20

400m run

10 power snatches 115/75

8 knee to elbow

16 box jumps 24/20

400m run

10 thrusters 95/65

8 knee to elbow

16 box jumps 24/20

400m run

ModWod

10 cleans and jerks (relative weight)

8 KAHAP/2X sit ups

16 box jumps (relative height)

400m run

10 power snatches (relative weight)

8 KAHAP/2X sit ups

16 box jumps (relative height)

400m run

10 thrusters (relative height)

8 KAHAP/2X sit ups

16 box jumps 24/20

400m run

Happy Birthday Coach Eric!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 sotts press

5 barbell power snatches

10 barbell overhead squats

25 single unders

Power Snatch (3 hang power snatches + 3 power snatches)

Snatch

4 working sets of

3 hang power snatches + 3 power snatches from the ground

Moderate load across all 4 working sets.

Metcon (Time)

Conditioning

3 rounds

12 deadlifts 225/155

20 alternating DB box step ups 24/20 50/35

2 rope climb

ModWod

3 rounds

12 deadlifts (relative weight)

20 alternating DB box step ups (relative height) (relative weight)

2 mod rope climb

EMOM’N


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 kettle bell swings

5 goblet squats

5 burpees

Metcon (Time)

12 Min EMOM

1-12/10 ski cals

2-max sit ups

3-:15 second left side plank/ :15 second plank/:15 second right side plank

Rest 5-7 minutes

Conditioning

3 rounds

7 power cleans 135/95

21 wall balls 20/14

7 pull ups

Every minute on the minute including 0:00 complete 5 push ups

ModWod

3 rounds

7 power cleans (relative weight)

21 wall balls (relative weight)

7 jumping/banded pull ups

Every minute on the minute including 0:00 complete 5 mod push ups

Lunges!


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Back Rack Lunge (3 sets of 16 alternating reps)

Back rack lunges

3 sets of 16 alternating reps

Keep the same weight across all sets, note your weight lifted.

Metcon (AMRAP – Reps)

Conditioning

15 minute AMRAP

8 KB sumo deadlift high pulls 53/35

6 toe to bar

8 thrusters 95/65

40 double unders

ModWod

15 minute AMRAP

8 KB sumo deadlift high pulls (relative weight)

6 knee to elbow/KAHAP/2X sit ups

8 thrusters (relative weight)

80 single unders