Deads!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 sets

5 barbell strict press

5 barbell push press

5 barbell split jerks

Split Jerk (5 working sets)

5 working sets of 1 push Jerk + 1 Split Jerk. These sets should be heavier than the 2/2 reps we did last week, but not a max! Remember to still be technically sound through out the whole set.

Nice high elbows, the dip drive is short, aggressive, and vertical through out the lift. Make these lifts solid, nothing shaky!

Metcon (Time)

Conditioning

9 deadlifts 255/175

100m run

27 toe to bar

100m run

18 deadlifts 225/155

100m run

18 toe to bar

100m run

27 deadlifts 185/125

100m run

9 toe to bar

100m run

ModWod

9 deadlifts (relative weight)

100m run

27 Knee to elbow/KAHAP/2x sit ups

100m run

18 deadlifts (relative weight)

100m run

18 Knee to elbow/KAHAP/2x sit ups

100m run

27 deadlifts (relative weight)

100m run

9 Knee to elbow/KAHAP/2x sit ups

100m run

This one is going to get grippy and light up your posterior chain. Use the runs as your active rest, but get right back on the bar after them. Think about going with small sets early on the toe to bar! The deadlift weight decreases as you go, shoot for some bigger sets on them!

Accessories:

Back finisher!

3 sets

10 DB row right

10 DB row left

10 strict pull ups/ring rows

Speedy Saturday


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 air squats

10 push ups

25 single unders

Back Squat (5 sets of 3 reps )

5 sets of 3 back squats @60-65%

These are done for speed, control the way down and then explode up!

Metcon (AMRAP – Reps)

Conditioning

15 minute amrap

200m run

20 sit ups

15 KB swings 53/35

10 push ups

ModWod

15 minute amrap

200m run

20 sit ups

15 KB swings (relative weight)

10 push ups

Just move! Try to stay unbroken and consistent! 200m run counts as 1 reps.

Weight movers!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 sets

5 barbell sotts press

5 snatch grip push press from back rack

10 alternating overhead lunges

Overhead Squat (4 sets)

Overhead squat; 4 working sets of 2 snatch balances + 2 Overhead squats. These should be heavier sets than the 3/3 we did last week! Remember to be fast and drive that bar up, before dropping into the catch. Take a deep breath before each rep and keep a nice tight core!

Metcon (Time)

Squatting DT (15 min cap)

5 rounds

10 deadlifts 155/105

8 hang squat cleans 155/105

6 shoulder to overhead 155/105

ModWod

5 rounds

10 deadlifts (relative weight)

8 hang squat cleans (relative weight)

6 shoulder to overhead (relative weight)

Back to one of Heavy Hitters favorite crossfit workouts. Little change with the squat cleans compared to the power cleans. Try to break the reps as strategically as possible, don’t force yourself into any extra reps! Also try to keep the shoulder to overhead unbroken if possible!

Accessories:

Grip work

2 sets

:30 second farmer KB hold 53/35

:20 second dead hang from bar

10 Kettlebell swings 53/35

Bench it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 band pull a parts with 1 second pause in lockout

:20 second active hold in goblet squat

25 single unders

Metcon (Time)

Done for time (10 min cap)

10-8-6-4-2

Toe to bar

:20 second plank after each set of T2B

Mod for Toe to bar

Option 1. Knee to Elbow

Option 2. KAHAP

Option 3. 2x sit ups

Metcon (Time)

Strength Conditioning (20 min cap)

11-9-7-5-3-1

Bench press 135/85 RX+ 155/105

Dips (matador or rings)

KB Weighted box step ups 24/20 (1 right+ 1 left step= 1 Rep) 53/35 RX+ 72/53

ModWod

11-9-7-5-3-1

Bench press (relative weight)

Dips (banded/ jumping dip with 3 second negative on way down)

KB Weighted box step ups (relative height) (1 right+ 1 left step= 1 Rep) (relative weight)

*Try to partner up on bench press if you are in a crowded class, this one doesn’t necessarily need to be for your fastest time. It’s going to be more important to have proper form, and build strength through these movements! Lunges are set up for 1 left and 1 right each rep, so everyone gets even work on both sides. Have fun!

Accessories:

Strength Work

Front squat

4 sets of 2 reps with a pause in the bottom. Build to a heavy double!

Mash up!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 push ups

15 air squats

20 single unders

:20 second couch stretch (left/right)

Spend some extra time warming up/ stretching! Long one today!

Metcon (AMRAP – Reps)

Mash up

4 minute AMRAP

10 Thrusters 95/65

10 Burpee over bar

Rest 2 minutes

4 minute AMRAP

Row for meters!

Rest 2 minutes

4 minute AMRAP

10 Sumo deadlift high pull 95/65

20 Double unders

Rest 2 minutes

4 minute AMRAP

10 Front rack Lunges 95/65

20 KB swings 53/35

Rest 2 minutes

4 minutes

Establish a Heavy Deadlift

5 attempts at most, this is a heavy, not a max! Keep solid form!

ModWod

4 minute AMRAP

10 Thrusters (relative weight)

10 Burpee

Rest 2 minutes

4 minute AMRAP

Row for meters!

Rest 2 minutes

4 minute AMRAP

10 Sumo deadlift high pull (relative weight)

30 single unders

Rest 2 minutes

4 minute AMRAP

10 Front rack Lunges (relative weight)

20 KB swings (relative weight)

Rest 2 minutes

4 minutes

Establish a Heavy Deadlift

5 attempts at most, this is a heavy, not a max! Keep solid form!

A lot of AMRAPs today, try to stay at about 85-90% through out the whole workout. No need to blow up in any of these, just keep a solid consistent pace. Have fun, and make sure you are warmed up!

Score is total reps, weight lifted on the deadlift counts as reps. Example 400lbs is 400 reps. Same goes for the meters on the row!

After Party

Recovery

5 minutes row/run/bike

5 minutes of mobility work

Grippy!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 band pull aparts

:20 second handstand hold

:20 second plank hold

Metcon (AMRAP – Reps)

8 min EMOM

6-8 Handstand push up reps

As fast as possible, that way you are resting about 40 seconds every round!

ModWod

8 min EMOM

Option 1. 6-8 Floor seated DB press (choose weight)

Option 2. :20 second handstand hold against wall

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

1 rope climb

14 DB hang cleans (7 left/ 7 right) 55/35

14 pull ups

14 box jumps 24/20

14 minute AMRAP

1 mod rope climb

14 DB hang cleans (7 left/ 7 right) (relative weight)

14 ring rows

14 box jumps (relative height)

This one is going to test your grip, don’t come out too hot and blow up your forearms early. The only real time they will have to rest will be during the box jumps. Use that time to recover some, maybe do step downs at one point if needed!

Accessories:

Bro Sesh

2 sets

20 alternating DB curls

20 triceps extensions (10 left/10 right)

Week 3!


Heavy Hitters CrossFit – CrossFit

Warm-up

3 sets

5 push press @moderate weight

5 tall jerks @minimal weight. Most athletes will use the barbell only. This drill is going to help you focus on fast hands, fast feet and a strong landing position. Please show athletes video below! If you do not remember it from last week, watch video below.

Talk Jerk – https://m.youtube.com/watch?v=48h5_Br5q_w

Split Jerk (4 working sets)

4 working sets of 2 push Jerks + 2 Split jerks. These sets should be heavier than the 3/3 reps we did last week. Remember to still be technically sound through out the whole set.

Nice high elbows, the dip drive is short, aggressive, and vertical through out the lift. Make sure to lock out the elbows before standing up the split jerks!

Metcon (Time)

Conditioning (20 min cap)

5 rounds

15 wall balls 20/14

4 squat snatches 155/105 RX+ 185/125

ModWod

5 rounds

15 wall balls (relative weight)

4 squat snatches (this should be a tough weight)

*if you ever break wall balls, or fail a rep, 3 burpee penalty!

Go unbroken on wall balls, and move at a solid pace through the snatches, they should be heavy tough singles for you! The wall balls will serve more as a filler during this workout, keep them unbroken if possible! Move fast and smart, make sure to set up properly for the squat snatches! Have fun!

Accessories:

Gymnastics

3 sets of handstand walks across gym longways! Rest 1 minute

If you do not have handstand walks, spend time working on holds against wall.

Welcome to the Weekend


Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness to do as your penalty reps!

Metcon (Time)

Conditioning (20 min cap)

4 rounds

15 push press 115/75

10 kettle bell swings 53/35

5 devil wheels (slow controlled reps)

ModWod

4 rounds

15 push press (relative weight)

10 kettle bell swings (relative weight)

15 sit ups

Strength Conditioning!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

:20 second active hold in the bottom of a goblet squat

20 single unders

:20 second couch stretch (left side/right side)

Overhead Squat (4 working sets )

Overhead squat; 4 working sets of 3 snatch balances + 3 Overhead squats. These should be heavier sets than the 4 reps + 4 reps we did last week! Remember to be fast and drive that bar up, before dropping into the catch. Also keep a solid core and shoulders during the OHS. Work at getting solid depth in the OHS!

Metcon (Time)

Conditioning (20 min cap)

30 thrusters 95/65

30 double unders

20 thrusters 115/75

30 double unders

10 thrusters 135/95

30 double unders

5 thrusters 155/105

30 double unders

ModWod

30 thrusters (relative weight)

50 single unders

20 thrusters (5-10 lbs heavier than previous set)

50 single unders

10 thrusters (5-10 lbs heavier than previous set)

50 single unders

5 thrusters (5-10 lbs heavier than previous set)

50 single unders

* start with a weight that allows you to add some weight each set!

Go for broke guys! Make your best attempt at being unbroken, you’re going to get rest while adding plates. Try your hardest to clean it and hit big sets of thrusters, we’re building strength and conditioning through this piece. Also, yes more double unders, the goal is to eventually be so good at double unders that it’s like active rest for you!

Accessories:

Conditioning

4 sets of 500m row; rest 1 minute between sets. Goal is to keep all four sets as close to identical times as possible.

EMOMs


Heavy Hitters CrossFit – CrossFit

Warm-up

Gymnastic Prep/Toe to bar progression (5-7 minutes)

2 rounds

5 beat swings (break these next sets up if needed)

5 Knee to elbow

5 Knee to chest

5 toe to bar (kick those toes up!)

Beat swings- https://m.youtube.com/watch?v=x6pey96d3Zw

Metcon (No Measure)

8 minute EMOM

20 second plank

Immediately into 6-8 toe to bar reps!

ModWod

8 minute EMOM

20 second plank

Immediately into 6-8 toe Knee to Elbow/ KAHAP/ 12-14 sit ups

Metcon (No Measure)

Conditioning

18 minute EMOM

Min 1 – 8 bench press (choose weight)

Min 2 – 4 bar or ring M/U (you choose style)

Min 3 – 12 alternating pistols

18 minute EMOM

Min 1 – 8 bench press (choose weight)

Min 2 – 4 mod muscle ups/ 8 toughest version of pull ups/ ring rows (looking to build pull strength)

Min 3 – 12 alternating mod pistols / 24 air squats

Mod Pistols – Use a box to lower down into a seated position, drive up with your pistol leg, the box does not need to be as low as this video, depending on your ability.

https://m.youtube.com/watch?v=DirLo2FUDo0

Accessories:

Pull Work

Deadlift; 4 sets of 5-6 reps @ moderate load