Heavy Hitters CrossFit – CrossFit

Warm-up

Strength Prep-3 rounds not for time

10 cal row

12 Back rack lunges 95/65

20 single unders

Please make sure you do all 3 rounds. We are pulling heavy for a max today, let’s get that body nice and primed!

Deadlift (1 RM)

Deadlift; build to max! Keep good positions and make smart weight jumps. No more than 2 attempts at a weight. We will be moving on from deadlift next week for block 3. So lift heavy and go for it!

Metcon (Time)

Conditioning (20 min cap)

3 rounds

200m run

7 squat cleans 135/95

200m run

4 muscle ups

ModWod

3 rounds

200m run

7 squat cleans (relative weight)

200m run

8 chest to bar/ 12 pull ups/ 12 banded/jumping pull ups

*Use the 200m runs as your active rest, you should be coming into the gym and immediately knocking out the reps of cleans or gymnastic movements.

Accessories:

Recovery-roll out back and hamstrings

Strength-DB strict press; 3 sets of 16 reps, alternating arms

Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling; choose a weakness to work on for your penalty reps.

Metcon (AMRAP – Reps)

Conditioning

20 minute AMRAP

5 pull ups

10 push ups

15 air squats

20 KB swings 53/35

400m run

ModWod

20 minute AMRAP

5 ring rows

10 mod push ups

15 air squats

20 KB swings (relative weight)

200m run

Little piece to start getting you prepared for Murph, would suggest doing this one if you’ll be participating in our Memorial day wod!

Heavy Hitters CrossFit – CrossFit

Warm-up

2 rounds

10 KB tater squats

15 single unders

Clean (Heavy complex )

Clean Complex; Power clean + front squat + Squat Clean; Drop the bar after The front squat, build to a heavy solid complex. You should be hitting near your max Power clean for this complex!

Metcon (Time)

Conditioning (20 min cap)

15 -10-5-10-15

OHS #115/85

Box jumps 24/20

*30 Double unders to start the workout, then following every set of box jumps, you will finish with 30 Dubs. (Total of 6 sets) Try to squat snatch into these overhead squats and maintain a quick pace!

ModWod

15 -10-5-10-15

OHS (relative weight)

Box jumps (relative height)

*50 Single unders to start the workout, then following every set of box jumps, you will finish with 50 singles. (Total of 6 sets)

Accessories:

Supp work

Strength- Push press; 3 sets of 5-6 reps building in weight

Cardio-8 rounds of 200m row; rest 1 minute between rounds.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 band pull aparts

:20 second plank

15 single unders

Metcon (Weight)

Choose one or the other, but preferably not both.

A. Bench press; 10, 8, 6 reps, building in weight through out the sets.

*After each set, 12 banded tricep pull downs, keep elbows tight to the body!

B. Strict press; 10, 8, 6 reps, building in weight through out the sets.

*After each set, 12 banded tricep pull downs, keep elbows tight to the body!

Metcon (No Measure)

Conditioning

7 Minute EMOM

6 Kettle bell swings 53/35

6 pull ups

Rest 3 minutes

7 minute EMOM

6 DB snatches 55/35

6 HSPU

ModWod

7 Minute EMOM

6 Kettle bell swings (relative weight)

6 banded pull ups

Rest 3 minutes

7 minute EMOM

6 DB snatches (relative weight)

6 push ups

Both movements are done on each minute. Scale as needed, some athletes may need to bump the reps up or lower them. Adjust as you go!

Accessories:

Recovery-Stretch/roll out/row/bike/jog

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 push ups

5 hang cleans

10 air squats

Back Squat (1-2 sets )

Back squat; Build to a heavy set of 10 reps, and then perform 1-2 sets of 7 reps @80-85% of the heavy set of 10. The sets of 7 should definitely be heavier than last weeks sets of 8. Try to build some weight, one more week of this block. And then we will be transitioning into a lot less overall back squat volume.

Metcon (Time)

Conditioning

12 minute AMRAP

10 Power cleans 155/115

10 burpees

10 Pistols

ModWod

12 minute AMRAP

10 Power cleans (relative weight)

10 burpees

20 air squats

PLEASE READ

12 minutes isn’t too long with a Wod like this, you should be able to keep moving the whole time. Today let’s focus on quick singles on the barbell, no touch and go. Grab the bar with 2 hands at once, set and lift, repeat with little rest. With the burpees, focus on driving your hips through when standing up, this will take some load off your shoulders during the press up. That should then transfer into helping you stay fresh for the cleans. Have fun!

Accessories:

Accessory work

Strength- 2 sets of DB box step ups(10 reps per leg) 24/20 box.

Gymnastics- 5 strict pull ups/10 kipping pull ups/15 chest to bar/10 kipping pull ups/5 strict pull ups. Done for time!

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 hang power snatch

5 snatch balances

15 single unders

Snatch (Heavy complex!)

Snatch Complex; Power snatch + OHS + Squat Snatch; Drop the bar after OHS, build to a heavy solid complex. We can start stacking some weight this week!! You should be hitting near your max Power snatch for this complex!

Metcon (Time)

Conditioning

40-30-20

Wall balls 20/14

20-15-10

Toe to bar

50M Double farmers carry (53/35 KBs) also use DBs if needed!

40-30-20

Wall balls (relative weight)

20-15-10

Toe to bar

50M Double farmers carry (relative weight KBs) also use DBs if needed!

Accessories:

Supp work

Strength- DB strict press; 3 sets of 8 per arm

Cardio- 4 sets of 200m sprints; rest 1 minute.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3x:

7 Khang Squats (GM-BS-GM)

7 Upright Row

20 Single Unders

Strength

Metcon (5 Rounds for weight)

5 rounds:

5 Deadlifts (AHAP)

10 Single Arm DB Row (L/R)(AHAP)
Concentrate on strong positioning during the deadlift and a straight back during the DB Row. Make sure to hit 10 on EACH ARM.

Score= Total Deadlift weight + Total DB Row weight

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Push Jerk (115/75)

Front Squat (115/75)

200 M Run after each round

RX+: 155/115
MODWOD:

For Time:

10-8-6-4-2

Push Jerk (Relative Weight)

Front Squat (Relative weight)

100-200 M Run after each round

After Party

Cool Down:

Easy 400 M Run/Jog then Roll out w/ lacrosse/foam roller

Gymnastics:

3x Max Strict Pull-ups (Rest as needed)

Heavy Hitters CrossFit – CrossFit

Warm-up

Rowling

Choose a weakness to work on for your penalty reps.

Metcon (Time)

4 rounds

200m run

12 Overhead squats 95/65

10 pull ups

4 rounds

200 m run

12 overhead squats (relative weight)

10 ring rows/banded pull ups

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

5 hang cleans

5 front squats

20 single unders

Clean (Complex )

Clean Complex; Power clean + 2 Front squat + Power clean + front squat + Squat Clean; build to Heavy solid Complex, try to not fail any sets! Drop the bar after the front squats, not touch and go. Try not to open those feet too much on the power cleans, we want them to look strong and correct!

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

10 Handstand push ups

20 back rack lunges 95/65

40 double unders

ModWod

12 minute AMRAP

10 Mod HSPU/ hand release push ups/ push ups

20 back rack lunges (relative weight)

60 single unders

Try to focus on the handstand push ups and hitting solid sets through out the work out, as far as the lunges and Dubs. Just grind through them!

Accessories:

Cardio- 3 minute row, 2 minute row, 1 minute row. All done for calories, rest 1 minute between sets.

Strength- DB curls; 3 sets of 12 per arm.

Heavy Hitters CrossFit – CrossFit

Metcon (Weight)

Choose one or the other, but not both!

A. Bench press; 10, 8, 6 reps, building in weight through out the sets.

*After each set, 15 banded tricep pull downs, keep elbows tight to the body!

B. Strict press; 10, 8, 6 reps, building in weight through out the sets.

*After each set, 15 banded tricep pull downs, keep elbows tight to the body!

https://m.youtube.com/watch?v=15DFFhcjypM

Metcon (Time)

Conditioning

Partner Wod

1500m row, alternate every 250m. (Partner holds plank hold)

60 KBS 53/35, alternate every 15 reps (partner dead hang holds from pull up bar)

60 wall balls 20/14, alternate every 15 reps. (Partner holds KB Locked out over head, be careful!)

60 power snatches 75/55, alternate every 10 reps. (Partner rests)

Mod Partner Wod

1500m row, alternate every 250m. (Partner holds plank hold)

60 KBS (relative weight), alternate every 15 reps (partner dead hang holds from pull up bar)

60 wall balls (relative weight), alternate every 15 reps. (Partner holds KB Locked out over head, be careful!)

60 power snatches (relative weight), alternate every 10 reps. (Partner rests)

Accessories:

Recover!