Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

15 single unders

5 kb swings

10 band pull aparts

Clean and Jerk (See below)

Strength- clean and jerk; 3 sets of 1.1.1.1 rest 5 seconds between each rep and 2-3 minutes after each set. The “.” Signifies 5 seconds of rest in this case.

Endurance; 4 sets of 6 clean and jerks performed as touch and go reps. Use a weight that you can keep moving without too many big pauses during the sets.

Metcon (AMRAP – Reps)

Conditioning

16 minute EMOM

1-8 hang power snatches 95/65

2-Max Cal Row

3-8 Hang power cleans 95/65

4-14 KB swings 53/35

ModWod

16 minute EMOM

1-8 hang power snatches (relative weight)

2-Max Cal Row

3-8 Hang power cleans (realtive weight)

4-14 KB swings (relative weight)

Score is round of least amount of Cals rowed. Example; round 1:8 cals, round 2:9 cals, round 3:9 cals, round 4:7 cals.

Score: 7 cals

Accessories:

Supp work

Gymnastics- bar muscle up practice

Strength- strict press; 3 sets of 8 building in weight.

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

10 push ups

:20 second shoulder stretch left arm

:20 second shoulder stretch right arm

Bench Press (See below)

Bench press

Strength- bench press; 5 sets of 5 @70% of your max Bench

Endurance- bench press; 4 sets of 8 @60% of your max bench press

Metcon (Time)

Conditioning

21-15-9

Box jump overs 24/20

42-30-18

Sit ups

Between each round

200m run

ModWod

21-15-9

Box jump overs (relative height)

42-30-18

Sit ups

Between each round

200m run

Accessories:

Supp Work

Recover/Stretch/Mobility Work

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

10 barbell deads

15 single unders

Deadlift (See below)

Deadlift

Strength-deadlift; 5 sets of 5 touch and go building to a heavy set! Immediately after each set perform a set of 10 banded good mornings.

Endurance-deadlifts; 4 sets of 10 building to a heavy set. Immediately after each set perform a set of 10 banded good mornings.

Keep moving! (Time)

Conditioning

14 minute AMRAP

20 thrusters 95/65

20 burpees

15 thrusters 115/75

20 burpees

10 thrusters 135/95

20 burpees

5 thrusters 155/105

20 burpees

AMRAP thrusters 165/115

ModWod

14 minute AMRAP

20 thrusters (relative weight)

20 burpees

15 thrusters (relative weight)

20 burpees

10 thrusters (relative weight)

20 burpees

5 thrusters (relative weight)

20 burpees

AMRAP thrusters (relative weight)

Accessories:

Supp Work

Strength-DB rows; 3 sets of 8 per arm

Cardio-1 mile run for time

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

20 single unders

:10 second dead hang from bar

10 barbell front squats

Front Squat (See below)

Front squat

Strength- front squat; 5 sets of 2 @85%, first rep will have a 1 second pause at the bottom,2nd rep, no pause just bounce out of the hole!

Endurance- front squat; 4 sets of 8 reps, first 4 reps will have a 1 second pause at the bottom, last 4 reps of each set will have no pause. Just bounce out of the hole. Build in weight through out sets.

Metcon (Time)

Conditioning

50-40-30-20

Double unders

18-15-12-9

Toe to bar

Push press 115/75

ModWod

100-80-60-40

Single unders

18-15-12-9

K2E, KAHAP, 2x sit ups

Push press (relative weight)

Push the envelope on this one, hit big sets and just let it ride, you guys got this!

Accessories:

Supp work

Strength- single arm dead hang, go for a max hang on both arms!

Core-3 sets of 15 back extensions

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 snatch deadlift

5 hang snatch

5 overhead squats

Snatch (See below)

Snatch

Strength- squat snatch gauntlet; 12 minute EMOM, one squat snatch every minute + 15 Double unders/single unders, starting weight is 50%, add 5-10 lbs per minute, if you fail drop 10 lbs and continue from there. Goal is to build to 85-90% of your 1 rep max, once you hit that weight. Do not add anymore. Do not max! That will come soon, be patient.

Endurance- power snatch gauntlet; 12 minute EMOM, 3 power snatch touch and go every minute +10 double unders/single unders, start with a weight that you can move easily. Build in weight, if you fail a triple drop 10-20 lbs and restart from there. If you choose to keep weight at something manageable that is fine to, move with purpose.

Metcon (Time)

Conditioning

3 sets

15 touch and go deadlifts 225/155

20 unbroken wall balls 20/14

400 m run @90% of your best pace (don’t jog this. Put some effort into it!)

Rest 1 minute

3 sets

15 touch and go deadlifts (relative weight)

20 unbroken wall balls (relative weight)

400 m run @90% of your best pace (don’t jog this. Put some effort into it!)

Rest 1 minute

Score is total time, counting the rest.

Accessories:

Supp work

Strength-3 sets of 10 hammer curls per arm

Gymnastics-3 sets of 8 of your toughest version of toe to bar.

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

Stretch

PVC game

Coach will explain and take you through it

Metcon (No Measure)

Chelsea

30 minute EMOM

5 pull ups

10 push ups

15 air squats

If you fail a round. Rest 1 round and re start on the next minute.

ModWod

30 minute EMOM

5 mod pull ups/ring rows

10 mod push ups

15 air squats

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

10 barbell deads

10 hang power cleans

5 shoulder to overhead

Clean and Jerk (See below)

Clean and jerk

Strength-clean and jerk, 4 sets of 3 heavy squat cleans + 1 split jerk. Keep weight between 80%-90% of your max clean and jerk. The 3 squat cleans are not touch and go. Drop the bar after each rep, re set and hit your next lift.

Endurance- clean and jerk; 4 sets of 8 clean and jerks. These do not need to be done touch and go, keep weight at a moderate load and work your way through each set!

Metcon (Time)

Conditioning (20 minute cap)

3 rounds

25 KB swings 53/35

14 box step ups with KB 53/35 in goblet squat position (alternate legs)

40 double unders

Every minute on the minute including 0:00 3-5 HSPU

ModWod

3 rounds

25 KB swings (relative weight)

14 box step ups with KB (relative weight) in goblet squat position (alternate legs)

60 single unders

Every minute on the minute including 0:00 6-8 push ups/mod push ups

Accessories:

Supp work

Strength-4 sets of 10 DB shrugs

Cardio-4 x 500m row; rest 1 min

Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

Warm up

2 rounds

10 band pull aparts

10 push ups

20 single unders

Bench Press (See below)

Strength-8 minute emom; 10, 8, 6, 4 building in weight on the first minute and max strict pull ups on the second minute. If you do not have strict pull ups, go with a band and try to get at least 3-5 reps each minute. Also you can go with ring rows.

Endurance- 8 minute emom; max bench press reps @50% of max bench on the first minute and max strict pull ups on the second minute. If you do not have strict pull ups, go with a band and try to get at least 3-5 reps each minute. Also you can go with ring rows.

Metcon (AMRAP – Reps)

Conditioning

5 rounds

2 minute Amrap

10 T2B

Max OHS 95/65

Rest 1 minute

ModWod

5 rounds

2 minute Amrap

10 K2E/KAHAP

Max OHS (relative weight)

Rest 1 minute

This one is going to hurt, if you are efficient at T2B your going to hit a ton of OHS. Which is good! Break them how you feel…

Score is your worst round!!!!

Accessories:

Supp work

Cardio-3k row for time

Gymnastics-3 sets of 8 handstand push ups into max hold.

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

Take time to go over sumo deadlift. Also warm up and stretch out back/hamstrings!

Sumo Deadlift (See below)

Strength- Sumo Deadlift; 5 sets of heavy triples; rest 2-3 minutes between. Find a heavy weight to use for all 5 sets. But not a 3 rep max, this is a newer movement to most, no reason to over push it!

https://m.youtube.com/watch?v=wQHSYDSgDn8

Metcon (Time)

Conditioning

15-12-9

Push jerks 155/105

box jumps 24/20

Rest 3 mins

21-15-9

Push press 135/95

Burpees over bar

ModWod

15-12-9

Push jerks (relative weight)

box jumps (relative height)

Rest 3 mins

21-15-9

Push press (relative weight, 10-20 lbs less than weight used for push jerk)

Burpees over bar

Score is total time counting 3 minutes of rest.

Accessories:

Supp work

Gymnastics- ring dips; 3 sets of 8 with 10 second hold in lockout after 8th rep

Strength-DB shoulder press; 3 sets of 6 per arm.

Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 barbell front squats

10 jumping lunges

20 second front rack stretch

Front Squat (See below )

Strength- 10 minute EMOM – 5 reps, 4, 3, 2, 2; front squats are done on the odd minute. :30 second plank on the even minute. Build in weight through out sets.

Endurance- 10 minute EMOM 12 reps, 10, 8, 6, 6; front squats are done on the odd minute. :30 second plank on the even minute. Weight should stay around the same through out sets. Want them all to be manageable, move quickly through them. Almost like speed front squats.

Metcon (Time)

3 rounds (20 min cap)

400 m run

28 wall balls 20/14

14 chest to bar

ModWod

3 rounds

400 m run

28 wall balls (relative weight)

14 jumping pull ups/ ring rows

Fast one today, try to push yourself and shoot for big sets.

Accessories:

Supp work

Core- 3 sets of 15 GHD sit ups

Gymnastics- 4 sets of 5 weighted pull ups