Hard Work Pays Off


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 push ups

10 air squats

5 band pull aparts

Snatch (3 sets of Complex)

Snatch complex; 1 snatch pull + 1 Hang squat snatch + 1 Squat snatch; 3 sets of complex done @ 70-80 %

Big pull, be patient with the catch and then stand up the weight!

Metcon (AMRAP – Reps)

Conditioning 16 minute AMRAP

10 right side single arm DB Hang snatch 55/35

10 right side single arm DB push press 55/35

10 right side single arm DB OH stationary lunge 55/35

20 box jumps 24/20

30 dead lifts 225/155

20 box jumps 24/20

10 left side single arm DB Hang snatch 55/35

10 left side single arm DB push press 55/35

10 left side single arm DB OH stationary lunge 55/35

Mod Wod

Conditioning 16 minute AMRAP

10 right side single arm DB Hang snatch (relative weight)

10 right side single arm DB push press (relative weight)

10 right side single arm DB OH stationary lunge (relative weight)

20 box jumps (relative height)

30 dead lifts (relative weight)

20 box jumps (relative height)

10 left side single arm DB Hang snatch (relative weight)

10 left side single arm DB push press (relative weight)

10 left side single arm DB OH stationary lunge (relative weight)

Accessories:

Supp Work

Cardio-40 burpees to plate for time (45/35)

Strength-4 sets of 6 hammer curls

Keep on moving!


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

400 m run

Or

400 m row

Back Squat (3 sets of 8)

Back squat; 3 sets of 8; building in weight through out. Rest 3 minutes between sets.

Metcon (AMRAP – Reps)

8 minute AMRAP

3, 6, 9, 12, 15….

KBS #53/35

Toe to bar

Thrusters 95/65

ModWod

8 minute AMRAP

3, 6, 9, 12, 15….

KBS (relative weight)

K2E, KAHAP, 2X sit ups

Thrusters (relative weight)

Perform 3 reps of each, then 6, and so on..

Accessories:

Recovery work

Grab a Run or Row

Stretch

Mobility work

RIP Stan Lee


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 power cleans

10 air squats

15 single unders

Push Press (4 sets of 4)

Push press; 4 sets of 4 with a 3 second lowering. 3 count from the top of the rep, back down to the rack position on each and every rep.

Metcon (Time)

Conditioning

3 rounds

60 double unders

10 “Single” power cleans 155/105

25 wall balls 20/14 (shoot for unbroken)

Rest 90 seconds

Try to smash each round, power cleans are purposely meant to be done as fast and heavier singles. Try to go unbroken on the wall balls, you get rest after! Have fun!

ModWod

3 rounds

90 single unders

10 “Single” power cleans (relative weight)

25 wall balls (relative weight) still try unbroken

Rest 90 seconds

Score is total time, counting the rest.

Accessories:

Strength- DB rows; 3 sets of 8 per arm

Cardio- 8 minutes of rowing; 20 seconds hard, 40 seconds easy

Veterans Day


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 power cleans

5 front squts

5 burpees

Squat Clean (5 sets )

Squat clean; Squat clean + hang squat clean + front squat; 5 sets of complex, building to a heavy

Metcon (AMRAP – Reps)

21 GUNS

The number 21 represents the 21-gun salute, the highest honor.  The five exercises represent the five branches of our military.

21 min AMRAP

400 meter run

21 pushups

21 box jumps (24″/20″)

15 burpees

9 Pull-ups

ModWod

21 min AMRAP

400 meter run

21 mod push ups

21 box jumps (relative height)

15 burpees

9 ring rows/ jumping pull ups/ banded pull ups

Each run counts as one rep.

Accessories:

Strength-Single arm DB bench press; 2 sets of 8 per arm

Gymnastics- work on pistols, and mobility of a pistol rep

Cattle Call!


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

Rowling

10 rounds of rowling

Choose a movement to serve as your penalty reps during each round!

Metcon (No Measure)

20 minute EMOM

5 KB swings 53/35

10 push ups

15 air squats

ModWod

20 minute EMOM

5 KB swings (relative wieght)

10 mod push ups

15 air squats

Shoulder Work Ahead


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

20 single unders

10 strict press

10 band pull aparts

Shoulder Press (Strict press 10-8-6-4-2; build in weight!)

Metcon (AMRAP – Reps)

Conditioning

16 minute Emom

1-13/10 cal row

2-max wall balls 20/14

3-two rope climbs

4- 15-20 slam balls (choose weight)

ModWod

16 minute Emom

1-11/8 cal row

2-max wall balls (relative weight)

3-two mod rope climbs

4- 15-20 slam balls (choose weight)

Score is total wall balls

Accessories:

Strength-double KB hold in front rack position; 3 sets of 45 seconds

Cardio- 400m X 3 sets; rest 30

Seconds

Move fast!


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 OHS

10 push ups

10 jumping lunges

Snatch (3 complexes )

Snatch complex; 2 snatch pulls + 2 Hang squat snatch + 2 Squat snatch; 3 sets of complex done @ 60-70%, try to go unbroken as possible. read below!

Focus on the catch, Almost pause for a second at the bottom, control the bar, get stable and then stand up each rep.

Metcon (AMRAP – Reps)

Conditioning

12 minute Amrap

12 DB snatch 55/35; KB works as well 53/35

9 pull ups

6 HSPU

Simple one today, your pace will decide how hard or easy this one is! Modify to try to keep a good pace going if needed.

ModWod

12 minute Amrap

12 DB snatch or KB snatch (relative weight)

9 ring rows/jumping pull ups/banded pull ups

6 Push ups/Hand release push ups

Accessories:

Supp Work

Strength- bench press; 3 sets of 6 reps

Gymnastics-Bar muscle up practice

Hump Day


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2-3 rounds

5 back squats

5 good mornings

15 single unders

Back Squat (8 minute EMOM)

Back squats; 8 minute EMOM; 2 back squats every minute. Build in weight through out, but not to a max!

Metcon (Time)

Conditioning

25 min time cap (15 minute cap for portion A)

A

200 m buy in

3 rounds

15 deads 115/85

10 Hang cleans 115/85

5 shoulder to overhead 115/85

200 m buy out

Rest 3 minutes

B

100 double unders

10 OHS 155/105

25 minute time cap

A

200 m buy in

3 rounds

15 deads (relative weight)

10 Hang cleans (same weight)

5 shoulder to overhead (same weight)

200 m buy out

Rest 3 minutes

B

150 single unders

10 OHS (relative weight)

Score is total time, not counting 3 Minutes of rest

Accessories:

Recovery

Stretch/ roll out/ mobility work

Tank Top Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 strict press

5 push press

:20 second plank

Push Press (3 sets of 6)

Push press; 3 sets of 6, with a 4 second lowering from top position down to rack position. Build in weight through out sets. Make sure to keep core tight during lowering.

Metcon (Time)

Conditioning (15 minute cap)

15-12-9-6

OHS 115/85

Toe to bar

Every minute on the minute, counting 0:00

6 Kettle bell swings 53/35

Mod Wod

15-12-9-6

OHS (relative weight)

K2E, KAHAP, 2X sit ups

Every minute on the minute, counting 0:00

4-6 Kettle bell swings (relative weight)

Accessories:

Supp work

Core-DB pull across plank; 3 sets of 20 alternating reps. Watch here.

https://m.youtube.com/watch?v=3ruEe8ReS84

Cardio-1000 m row, rest 2 minutes 1000 m row. Goal is to hit close to same time on both rows.

Work hard!


Heavy Hitters CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

5 power clean

5 push ups

5 air squats

Squat Clean (3 complexes )

Squat clean; Barbell conditioning. (70-75% of max clean) 3 sets of 2 squat clean + 2 hang squat clean + 2 front squats. Try to go unbroken! (If you fail a set drop in weight and shoot for next set unbroken.)

Metcon (AMRAP – Reps)

Conditioning

4 sets of 3 minutes; 1 minute rest

12 Clean and jerks 115/85

10 box jumps 24/20

8 burpees

Max D/U

ModWod

4 sets of 3 minutes; 1 minute rest

12 Clean and jerks (relative weight)

10 box jumps (relative weight)

8 burpees

Max single unders

Score is total double or single unders done.

Accessories:

Supp work

Strength-3 sets of 8 man makers with DBs

Core- 3 sets of :30-:45 second weighted planks