Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 alternating lunges

10 push ups

10 banded good mornings

10 banded pull aparts

25 single unders

Metcon (AMRAP – Reps)

25 minute AMRAP

200m run

25 double unders

12 deadlifts 115/75 RX+135/95

9 hang power cleans 115/75 RX+135/95

6 shoulder to overhead 115/75 RX+135/95

:30 second plank

ModWod

25 minute AMRAP

200m run

50 single unders

12 deadlifts (relative weight)

9 hang power cleans (relative weight)

6 shoulder to overhead (relative weight)

:30 second plank

Don’t hesitate to Scale the weight, the barbell is going to get heavy fast on you in this workout!

200m run and the plank each count as 1 rep.

HOMEWOD Week 27 Day 5


Heavy Hitters CrossFit – HOMEWOD

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.

Metcon

Metcon (Time)

For Time:

100 Lateral Burpees (over an object like a dumbbell)

100 Box Step-Ups/Alt. Stationary Lunges

100 Push-Ups

EMOM, including 0:00, Complete the following:

5 Air Squats

5 Sit-Ups
MODWOD:

For Time:

50-100 Lateral Burpees (over an object like a dumbbell)

50-100 Box Step-Ups/Alt. Stationary Lunges

50-100 Push-Ups

EMOM, including 0:00, Complete the following:

3-5 Air Squats

3-5 Sit-Ups

EMOM’N


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 alternating lunges

5 barbell hang snatches

5 barbell front squats

20 single unders

Front Squat (3 sets of 10-12 reps)

Strength

Front squat; 3 sets of 10-12 reps. These are from the ground, you can also squat clean into the first rep!

Metcon (Time)

Conditioning

Every 2 minutes for 20 minutes (10 sets)

12 push ups

6 hang power snatch 95/65

12 ab mat sit ups

6 pistols

ModWod

Every 2 minutes for 20 minutes (10 sets)

12 mod push ups

6 hang power snatch (relative weight)

12 ab mat sit ups

12 air squats

HOMEWOD Week 27 Day 4


Heavy Hitters CrossFit – HOMEWOD

Warm-up

Running Warm-Up (No Measure)

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

Then,

Grab stretches for the Hips, Ankles, Quads, Calves, and Hamstrings.

Ex: Couch Stretch, Deep lunge, Banded Ankle, Good Mornings, Roll Out, etc. (If you have questions, ask your coach! We are always happy to help)

Running/Cardio

Metcon (Time)

For Time:

2 Rounds:

1200 M Run

400 M Run

800 M Run

Rest 3:00 between each set

Metcon

Metcon (Time)

For Time:

100 Ground to Overhead
Pick the weight or object and try to complete 100 G2O as fast as possible. If you are using a kettlebell do a KBS instead.

Put amount of weight using in your comments under your time.

HOMEWOD Week 27 Day 3


Heavy Hitters CrossFit – HOMEWOD

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.

Metcon

Metcon (Time)

For Time:

800 M Run

30 Shoulder to Overhead

30 Sit-ups

600 M Run

20 Shoulder to Overhead

20 Sit-ups

400 M Run

10 Shoulder to Overhead

10 Sit-ups

Pushin it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 barbell strict press

5 barbell push press

5 barbell overhead squats

25 single unders

Push Press (3 sets of 12 reps)

Strength

Push press; 3 sets of 12-15 reps. These are from the ground this week!

Metcon (Time)

Conditioning

15-12-9-6-3

Overhead squats 95/65

Kettlebell swings 53/35

200m run

ModWod

15-12-9-6-3

Overhead squats (relative weight)

Kettlebell swings (relative weight)

200m run

Core Work!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

200m run

10 push ups

15 air squats

25 single unders

Metcon (AMRAP – Reps)

AB work

8 minute EMOM

Odd- :40 second plank

Even- Max mountain climbers

Rest 5-7 minutes

Conditioning

20 minute AMRAP

10 DB/KB snatches

10 burpees

10 DB/KB overhead squats

200m DB/KB front rack carry (switch sides at half way point)

* Score is reps for Metcon, 200m rack carry counts as 1 rep!

HOMEWOD Week 27 Day 2


Heavy Hitters CrossFit – HOMEWOD

Warm-up

Running Warm-Up (No Measure)

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

Then,

Grab stretches for the Hips, Ankles, Quads, Calves, and Hamstrings.

Ex: Couch Stretch, Deep lunge, Banded Ankle, Good Mornings, Roll Out, etc. (If you have questions, ask your coach! We are always happy to help)

Running/Cardio

Metcon (Time)

For Time:

1 Mile Run

300 DUs

1 Mile Run
MODWOD:

For Time:

800 M Run-1 Mile Run

300-600 SUs

800 M Run-1 Mile Run

Metcon

Metcon (2 Rounds for reps)

5 Min AMRAP:

20 Lunges

10 Burpee Broad Jumps
MODWOD:

5 Min AMRAP:

10-20 Lunges

5-10 Burpee Broad Jumps

RX+:

2 Rounds of the 5 Min AMRAP with 5 Mins rest between rounds.

HOMEWOD Week 27 Day 1


Heavy Hitters CrossFit – HOMEWOD

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.

Metcon

Metcon (Time)

For time:

400 M Run

120 Double Unders

400 M Run

100 Air Squats

400 M Run

80 Sit-ups

400 M Run

60 KBS/Ground to Overhead

400 M Run

40 Goblet Squats/Front Rack Squats

400 M Run

20 Burpee Deadlifts

400 M Run
For time:

200-400 M Run

120-240 Single Unders

200-400 M Run

50-100 Air Squats

200-400 M Run

40-80 Sit-ups

200-400 M Run

30-60 KBS/Ground to Overhead

200-400 M Run

20-40 Goblet Squats/Front Rack Squats

200-400 M Run

10-20 Burpee Deadlifts

200-400 M Run

Barbell!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

20 air squats

10 barbell deadlifts

5 barbell hang power cleans

Deadlift (3 sets of 10-12 reps)

Strength

Deadlift; 3 sets of 10-12 reps. By no means are these heavy sets, just get used to pulling on a barbell again!

Metcon (Time)

Conditioning

5 sets

30 double unders

10 push ups

10 hang power cleans 115/75

Rest 1 minute

ModWod

5 sets

50 single unders

10 mod push ups

10 hang power cleans (relative weight)

Rest 1 minute

Your score is your slowest round!