The Weekend!


Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness to perform as your penalty reps!

Metcon (Time)

50-40-30-20-10

Double unders

Sit ups

ModWod

100-90-80-70-60

Single unders

25-20-15-10-5

Sit ups

Last tester day!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 goblet squats

:20 second goblet squat hold

:20 second plank hold

Back Squat (5 rep max)

Build to 5 rep max!

Take roughly 15 minutes once you are done with the warm up. Make sure you are nice and warm before you get into the heavier sets!

Metcon (AMRAP – Reps)

12 minute AMRAP

5 power snatch 115/75

5 box jump overs 24/20

5 OHS 115/75

5 box jumps overs 24/20

ModWod

12 minute AMRAP

5 power snatch (relative weight)

5 box jump overs (relative height)

5 OHS (relative weight)

5 box jump overs (relative weight)

Try to keep moving on this piece, the short amount of reps from movement to movement should help you do so. I highly recommend keeping the OHS unbroken, even if it takes an extra second of rest. Snatches might turn into singles, Try to keep them quick! Have fun!

Accessories:

10-15 minutes of handstand walk or bar m/u practice!

Recovery day!


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

*Make up any lifts / workouts you missed this week if possible! Get with a coach if you choose to go this route!

Warm-up

Delivery man

Penalty 3 burpees

Bench Press (3 sets of 10-15 reps)

3 sets of 10-15 reps

Your choice of how many reps you want to do per set, this pretty much is dictated on how heavy you want to go. But we are just trying to move some today, nothing special. This isn’t a tester!

Metcon (Time)

Conditioning (20 min cap)

3 rounds

15 KB swings 53/35

25 double unders

15 KB Goblet squats 53/35

25 double unders

3 rounds

15 KB swings (relative weight)

40 single unders

15 KB Goblet squats (relative weight)

40 single unders

We’re just tying to sweat some, no need to blast yourself or go heavier on the KB. Don’t even worry about moving too fast, just move and get through it. We’ll have one test day left tomorrow, I know it’s been a long week!

Push Press!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

:20 second handstand hold

5 strict press

5 light push press

Push Press (1 rep max)

15 minutes including warm up

Build to 1 rep max Push Press

Take small jumps, make sure you are really warmed up by the time you get to heavier loads. Keep those elbows nice and high, with a short aggressive dip and drive! Last 1 rep max of the week, so make it count!

Metcon (Time)

Conditioning

3 min AMRAP

Wall balls 20/14

Rest 3 minutes

3 min AMRAP

2/2, 4/4, 6/6..

Deadlifts 225/155

Burpee over bar

Rest 3 minutes

800m run for time

ModWod

Conditioning

3 min AMRAP

Wall balls (relative weight)

Rest 3 minutes

3 min AMRAP

2/2, 4/4, 6/6..

Deadlifts (relative weight)

Burpees

Rest 3 minutes

800m run for time, if it is just too hot for you to run, go for max distance in 8 minutes on the bike.

Few different components of fitness today. But let’s break down the piece that sticks out the most, max wall balls. This one is mentally tougher than anything, why? The dynamic thruster style movement mixed with the light wall ball will set your quads and shoulders on fire. However, the weight of the ball is light enough that you most likely should never miss a rep. Most times you break will be from telling yourself you need to, So go for broke on these and try to keep moving. The rest periods are long enough for you to recover for each piece!

Accessories:

Strength

Bi’s and Tri’s

3 sets

15 reps of DB curls

15 reps of DB tri cep extensions

2K row!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds at a solid pace!

5 burpees

10 push ups

15 air squats

25 single unders

Hit this warm up with some effort today, we want to spike the heart rate some if possible before you go at the 2K row!

Metcon (Time)

2K row for time!

Im going to be honest here, this should hurt and it should hurt bad! Forget about finding a pace, and just go hard. Look to be at about 90% effort for the first 1000 meters and then send it for the last 1000 meters and hold on for dear life! Coaches, If needed, you can run 2 heats today. Try to start athletes on Cindy AMRAP roughly 5-10 minutes after the row!

* Make sure to log your 2K row times, fastest male/female athlete and a random time will each receive a free shirt!

Metcon (AMRAP – Reps)

10 Minute AMRAP

Max Reps of Cindy

5 pull ups

10 push ups

15 air squats

ModWod

5 ring rows

10 mod push ups

15 air squats

Gymnastic tester today, the pull ups/ push ups are really going to be the meat of this workout for most. Find the best pace/sets for you to hit the most reps. The air squats should be close to unbroken and something that you move fast on. For athletes modifying, get with a coach to find what works best for this work out!

Accessories:

Recovery

Spend some time rolling out and recovering on the bike today. The row and cindy most likely created a lot of Lactic Acid. Flush it out!

Test week Day 1


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

HH Open Prep Cycle

Test Week!

Attention HH athletes, to change it up a little bit and allow you to see another style of training. We’re starting this next cycle with a test week, we will re test in about 8 weeks, shortly before the open starts. So make sure to log all of your results! We will be testing many facets of fitness, including max strength, gymnastics, engine and muscle endurance. Put your best effort into these workouts, and lifts this week. Be competitive and have fun! The open cycle will start next week once we get through this week of testers!

Coach Cody.

Warm-up

2 sets

5 barbell deadlift at a light load

5 hang squat cleans at light load

25 single unders

Make sure to hit the warm up today, and prepare yourself as much as possible for the 1 rep clean. I would do any additional stretching you may need as well!

Squat Clean (1 rep max)

15 minutes to build to a max squat clean!

Make sure you are plenty warm, and take small jumps. Were looking to hit our heaviest possible clean. This weight will be used in our conditoning today.

Metcon (AMRAP – Reps)

7 minute AMRAP

Max Clean and Jerks @ 65% of the weight you cleaned above.

Example: 100 lb squat clean, wouls be 65lb clean and jerks.

You need to game this workout, make sure to pace it. Maybe shoot for 1 clean and jerk every 10-15 seconds or whatever suits you. I would make sure to stick to singles, no need for touch and go here. Dont come out hot and blow yourself up in the first minute. 7 minutes is a good amount of time for max clean and jerks. Today we are testing maximal strength and your barbell conditoning, have fun!

Accessories:

Strength

DB rows-3 sets of 8 per side

Super Saturday


Heavy Hitters CrossFit – CrossFit

Overhead Squat (3 sets of 3 reps )

3 sets of 3 reps, building to a solid set of 3. Use this to work on your depth and mobility in the over head squat.

Metcon (Time)

3 rounds

10 push press 95/65

10 burpee over bar

10 overhead squats 95/65

10 burpee over bar

3 rounds

10 push press (relative weight)

10 burpees

10 overhead squats (relative weight)

10 burpees

Simple and to the point, finishing up this deload week. Be ready to get after it next week! Some solid tester workouts coming your way!

Weeks End!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 KB Goblet squats

:20 second hold in bottom of Goblet squat

:20 second plank

Front Squat (5 sets of 5 reps )

Front Squat

last of our raw lifts for the week, 5 sets of 5 reps, building to a heavy set of 5! Remember to keep those elbows up and take a deep breathe before each rep!

Metcon (Time)

Conditioning (20 min cap)

21-15-9

Power cleans 135/95

15-10-5

Handstand push ups

1 rope climb after each set of HSPU (3 total)

ModWod

21-15-9

Power cleans (relative weight)

15-10-5

Floor seated DB press / 2x push ups

1 Mod rope climb after each set of HSPU (3 total)

Going to get a little grippy the second time through, quick singles aren’t a bad route to go on the power cleans. Try to go with bigger sets on the push ups, and get on that rope each round as quick as possible!

Accessories:

Engine work

800m run

For time!

Sweat!


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 band pull aparts

10 push ups

25 single unders

Bench Press (5 sets)

Bench press; 5 sets of 5 reps

Continue with the theme of this weeks raw lifting, building to a heavy set of 5 but not a max!

Metcon (No Measure)

Conditioning

16 Min EMOM

Min 1 – 15/12 cal row

Min 2 – 10 burpees

Min 3 – 15 wall balls 20/14

Min 4 – 30 double unders

ModWod

16 Min EMOM

Min 1 – 12/9 cal row

Min 2 – 8 burpees

Min 3 – 12 wall balls (relative weight)

Min 4 – 45 single unders

Nothing to complex, just trying to do some solid sweating and touch on a few movements. Push your self each minute, don’t modify reps from the get go, try to stay RX as possible.

Accessories:

Gymnastics

Your Choice

10 minutes of handstand walk practice

Or

10 minutes of bar muscle up practice

Humpday


Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 banded good morning

10 barbell deadlifts

20 single unders

Deadlift (5 sets of 5)

Deadlift; 5 sets of 5

Building to a heavy set of 5, not a max. These can be touch and go, or as singles. Your choice!

Metcon (Time)

Conditioning (20 min cap)

5 rounds

16 Kettle bell swings 53/35 RX+72/53

8 toe to bar

200 m run

ModWod

5 rounds

16 Kettle bell swings (relative weight)

8 Knee to elbow/KAHAP/2x sit ups

200 m run / 250 m row

Looking to be unbroken today! Push yourself and go for it, the run will allow those shoulders and core to recover. Get after it! Bump up the KB weight if unbroken looks pretty easy for you!

Accessories:

Recovery

10 minutes of your choice

Run/Row/Bike