Deload Week


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 barbell back squats

10 barbell good mornings

25 single unders

Back Squat (4 sets of 8 reps)

Back squat

4 sets of 8 reps @ lighter load

Keep them fast and smooth!

Metcon (Time)

Conditioning

3 rounds

15 push press 95/65

15 kettle bell swings 53/35

12 alternating pistols

12 burpees

ModWod

3 rounds

15 push press (relative weight)

15 kettle bell swings (relative weight)

24 air squats

12 burpees

Sweat Sesh


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

20 minute AMRAP

12 kettle bell swings 53/35

12 wall balls 20/14

20 box jumps 20/14

12 hang power cleans 95/65

12 burpees

:30 second plank

ModWod

20 minute AMRAP

12 kettle bell swings (relative weight)

12 wall balls (relative weight)

20 box jumps (relative height)

12 hang power cleans (relative weight)

12 burpees

:30 second plank

*Plank is 1 rep.

Friday the 13th


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Murph Prep

3 sets

7 minutes

400m run

AMRAP

5 pull ups

10 push ups

15 air squats

20 Double unders

Rest 2 mins

Mods

Jumping/Banded pull ups/Ring rows

Mod push ups

40 single unders

Thrusters!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 barbell deadlifts

5 barbell hang cleans

5 barbell push press

25 single unders

Clean and Jerk (Build to a max, or a heavy single )

Clean and jerk

Build to a max, or a heavy single for the day.

Metcon (Time)

Conditioning

10-8-6-4-2

Thrusters 95/65

4-8-12-16-20

Alternating DB snatches 55/35

1 rope climb (total 5 climbs)

*Rope climb is after each set of DB snatches

Mods

Thrusters (relative weight)

DB snatches (relative weight)

Mod rope climbs

Angels No Hitter!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 barbell strict press

10 air squats

25 single unders

Bench Press (1 rep max or heavy single )

Bench press

1 rep

Metcon (AMRAP – Reps)

Conditioning

5 minute AMRAP

35 double unders

7 overhead squats 115/75

14 sit ups

Rest 2 minutes

5 minute AMRAP

35 double unders

7 overhead squats 135/95

14 sit ups

ModWod

5 minute AMRAP

70 single unders

7 overhead squats (relative weight)

14 sit ups

Rest 2 minutes

5 minute AMRAP

70 single unders

7 overhead squats (add weight)

14 sit ups

Tank Top Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Deadlift (1 rep max or single heavy rep)

Deadlift

1 rep max or a heavy single for the day

Metcon (Time)

Conditioning

5 rounds

200m run

12 push press 115/75

9 goblet squats 53/35

6 burpees over bar

ModWod

5 rounds

200m run

12 push press (relative weight)

9 goblet squats (relative weight)

6 burpees

Max out!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 push ups

10 barbell good mornings

25 single unders

Front Squat (1 rep max )

Front squat

1 rep max

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

20 alternating box step ups

7 hang squat cleans 115/75

7 pull ups

7 kettle bell swings 53/35

ModWod

14 minute AMRAP

20 alternating box step ups

7 hang squat cleans (relative weight)

7 jumping/banded pull ups

7 kettle bell swings (relative weight)

Weekend Warriors


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Bench press

5 sets of 5 reps @ a moderate load.

Rest 5-7 minutes

Conditioning

18 minute AMRAP

400m run

10 push press 95/65

10 KB goblet alternating lunges 53/35

10 handstand push ups

ModWod

18 minute AMRAP

400m run

10 push press (relative weight)

10 KB goblet alternating lunges (relative weight)

10 hand release push ups/ push ups

*400m run is 1 rep.

Keep Working


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 barbell hang snatches

10 push ups

15 air squats

25 single unders

Metcon (Time)

21-15-9

Power snatches 115/75

Box jumps 24/20

35 double unders

Rest 2 mins

9-6-3

Squat snatches 135/95

Bar muscle ups

35 double unders

Rest 2 mins

Build to heavy squat snatch in 4 attempts

ModWod

21-15-9

Power snatches (relative weight)

Box jumps (relative height)

70 single unders

Rest 2 mins

9-6-3

Squat snatches (relative weight)

Chest to bar/2X pull ups

70 single unders

Rest 2 mins

Build to heavy squat snatch in 4 attempts

*Score is total time, not including rest. Note your weight.

Thirsty Thursday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 goblet squats

25 single unders

Clean and Jerk ( 3-4 sets of 5 reps)

Clean and Jerk

3-4 sets of 5 reps at a moderate load. Nothing heavy today.

Metcon (Time)

Conditioning

5 rounds

8 toe to bar

12 kettle bell swings 53/35

8 burpees

4 overhead squats 135/95

ModWod

Conditioning

5 rounds

8 knee to elbow/KAHAP/2X sit ups

12 kettle bell swings (relative weight)

8 burpees

4 overhead squats (relative weight)