Weekend Warriors!


Heavy Hitters CrossFit – CrossFit

Warm-up

15 minute jog

+

15 minutes of mobility work

Bench Press (5 sets of 5 reps)

Bench press; 5 sets of 5 reps building to a heavy set of 5

Metcon (Time)

Conditioning

40 sit ups

30 front rack alternating lunges 95/65

20 toe to bar

10 squat snatches 95/65

20 toe to bar

30 front rack alternating lunges 95/65

40 sit ups

ModWod

40 sit ups

30 front rack alternating lunges (relative weight)

20 knee to elbow/KAHAP

10 squat snatches (relative weight)

20 Knee to elbow/KAHAP

30 front rack alternating lunges (relative weight)

40 sit ups

HOMEWOD Week 21 Day 6


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:

5x/

100 Double Unders

30 Burpee Box Jump Overs
Don’t have a box? Do Burpees over something

MODWOD:

3x-5x/

100-200 Single Unders

15-30 Burpees/Up-Downs

Keep Workin!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 sotts press

10 barbell overheard squats

200m run

:20 second couch stretch per side

Overhead Squat (4 sets of 4 reps)

Overhead squats; 4 sets of 4 reps. Warm up properly and get in some mobility work prior to getting these sets of 4 in.

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

2/2/2, 3/3/3, 4/4/4…

Deadlifts 225/155

Burpee over bar

Chest to bar

ModWod

14 minute AMRAP

2/2/2, 3/3/3, 4/4/4…

Deadlifts (relative weight)

Burpees

Pull ups/jumping pull ups/ring rowsP

HOMEWOD Week 21 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.

Hero WOD

Jack Stanley (Time)

For Time

Buy-in: 2012 M Run

Directly into, 4 Rounds of:

8 Burpees

26 Jumping Lunges

8 Hand Release Push-Ups

26 Jumping Squats

This hero workout is dedicated to Corporal Jack Leslie Stanley, C (Coriano) Company, Combined Force Lashkar Gah (The Queen’s Royal Hussars Battle Group), British Army, who died on April 8th, 2012, from wounds sustained in Afghanistan on Feb. 3rd, 2012, when he was caught in the blast of an IED.
MODWOD:

For Time

Buy-in: 1000-2012 M Run

Directly into, 2-4 Rounds of:

4-8 Burpees/Up-Downs

13-26 Jumping Lunges/Lunges

4-8 Hand Release Push-Ups (MOD as needed)

13-26 Jumping Squats/Squats

Clean and Jerk


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell dead lifts

10 barbell hang cleans

5 barbell push press

25 single unders

Clean and Jerk (Complex )

2 cleans + 1 jerk

Build to a heavy for the day, not a max!

Metcon (Time)

Conditioning

3 rounds

15 power cleans 115/75

9 toe to bar

15 push press 115/75

9 toe to bar

ModWod

3 rounds

15 power cleans (relative weight)

9 knee to elbow/KAHAP/2X sit ups

15 push press (relative weight)

9 knee to elbow/KAHAP/2X sit ups

HOMEWOD Week 21 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 (Distance)

For Distance:

7:00 Run

3:00 Walk

6:00 Run

4:00 Walk

5:00 Run

5:00 Walk

4:00 Run

6:00 Walk

5:00 Run

5:00 Walk

6:00 Run

4:00 Walk

7:00 Run
As you work towards each time constraint, increase your speed near uour threshhols for that time contraint. On your way back up, try to beat your previous effort at that time.

Metcon

Metcon (Time)

For Time:

10x/

100 M Run

5 HSPUs

100 M Run

7 V-ups
MODWOD:

For Time:

10x/

50-100 M Run

5-10 Push-ups

50-100 M Run

7-14 Sit-ups

HumpDay!


Heavy Hitters CrossFit – CrossFit

Warm-up

3 sets

10 barbell front squats

10 kettle bell swings 53/35

10 alternating lunges

:20 second plank

Metcon (AMRAP – Reps)

Conditioning

4 total sets

4 minute AMRAP

200m run

12 front squats 135/95

15 sit ups

12 box jumps 24/20

15 push ups

Rest 2 minutes

ModWod

4 total rounds

4 minute AMRAP

200m run

12 front squats (relative weight)

15 sit ups

12 box jumps (relative height)

15 mod push ups

Rest 2 minutes

*200m run counts as 1 rep.

HOMEWOD Week 21 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.

Strength

Metcon (Weight)

4 Sets 15-20 Skull Crushers

Rest 1 Min Between Sets
Guesstamate the weight or just write down what you lifted in the comments

Metcon

Metcon (4 Rounds for time)

Each Round For time:

4x/

400 M Run

10 Deadlifts

75 Double Unders

Rest 1:30 After Every Round
MODWOD:

h Round For time:

4x/

200-400 M Run

10 Deadlifts

75-150 Single Unders

Rest 1:30 After Every Round

Taco Tuesday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 barbell deadlifts

10 banded good mornings

:20 second plank

25 single unders

Deadlift (Deadlifts; 4 sets of 4 reps. )

Deadlifts; 4 sets of 4 reps. Build to a moderate set, these can be done as touch and go or singles.

Metcon (AMRAP – Reps)

Conditioning

16 minute AMRAP

100m KB Farmer carry left side 53/35 RX+72/53

20 burpees

100m KB Farmer carry right side 53/35 RX+ 72/53

20 alternating pistols

ModWod

16 minute AMRAP

100m KB Farmer carry left side (relative weight)

20 burpees

100m KB Farmer carry right side (relative weight)

40 air squats

HOMEWOD Week 21 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 (10 Rounds for reps)

Each For Time:

10x 100 M Run

Recovery Walk 100 M
Run 100 M and then walk back at a pace that will allow you to recovery!

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Alternating Lateral Lunges (1 left + 1 right= 2 reps)

Push-ups
For Time:

25-20-15-10-5

Alternating Lateral Lunges (1 left + 1 right= 2 reps)

Push-ups (MOD as needed)