Heavy Hitters CrossFit – CrossFit

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.

Hatch Squat

Back Squat (Week 6 Day 2)

1×4 @ 75%

3×4 @ 80%

Front Squat (Week 6 Day 2)

1×5 @ 65%

1×4 @75%

2×4 @ 80%

Metcon

Those doing Hatch will do 14.4 afterward. Those not doing Hatch will be doing the Partner workout.

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Metcon (AMRAP – Rounds and Reps)

In teams of 2

20 Min AMRAP:

400 M Run (together)

20 Burpees over partner (non-working partner planks)

40 KBS (non-working partner hangs from pull-up bar)

RX: 53/35 MODWOD: Relative Weight and MOD where necessary.

Heavy Hitters CrossFit – CrossFit

Warm-up

Start off by grabbing a KB and performing the following stretch:

https://youtu.be/yDSa-YF_x5Y

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.
Banded Shoulder Stretches

Active Warm-up:

2-3x/

20 RKBS (same KB you warmed up stretched with)

100 M Run/Row

Monster Mash-Up

Pick one of the Metcons and rotate through each one. You will have 10 Minutes for each workout. If you finish under 10 minutes, the rest of that time is yours to rest and prepare for the next Metcon. Prior to starting make sure you have all equipment and/or have a group of three to rotate with.

Metcon (Time)

For Time:

300-200-100

Run (Meters)

42-30-18

Air Squats

1-1-1

Rope Climbs
RX+:

For Time:

300-200-100

Run (Meters)

42-30-18

Air Squats

3-2-1

Rope Climbs

*If you must row, please try to keep it towards the back/out of the way, and please fold back up once finishing.

Metcon (Time)

For Time:

21-15-9

DB Snatch (Alt; 55/35)

Burpees Over the DB
MODWOD:

For Time:

21-15-9

DB Snatch (Alt; Relative Weight)

Burpees

Metcon (Time)

For Time:

15-10-5

Bench Press (155/115)

Strict Pull-ups
RX+:

For Time:

21-15-9

Bench Press (155/115)

Strict Pull-ups

MODWOD:

For Time:

15-10-5

Bench Press (Relative Weight)

Strict Pull-ups/Kipping Pull-ups/MOD Pull-ups

After Party

Cool Down:

Jump on the tower or head for a run for roughly 400-500 M. Roll out for a bit on the foam roller after on any problem areas.

Cardio/Endurance:

Tabata Max Cal (Row/Bike)

Heavy Hitters CrossFit – CrossFit

Warm-up

Start off with this stretch with a KB you feel you can strict press.

https://youtu.be/yJRLWjEAnmE

Clean & Jerk Active Warm-up (No Measure)

3x/

5 Front Squats (Barbell/Dowel)

10 Push Jerks

50 Single Unders

Then,

Roll out Triceps/Lats (locked out arm/bent arm)

Strength

Push Press + Push Jerk (Find Complex Max (1 Push Press + 5 Push Jerks))

Go for a heavy/1RM Push Press, then (without putting down the bar) continue into 5 push jerks.

Metcon

20 Min Time Cap

Metcon (Time)

For Time:

400 M Run/500 M Row

Directly into

4x/

10 Deadlifts

10 Shoulder to Overhead

Then,

300 M Run/375 M Row

Directly into

3x/

10 Deadlifts

10 Shoulder to Overhead

Then,

200 M Run/250 M Row

Directly into

2x/

10 Deadlifts

10 Shoulder to Overhead

Then,

100 M Run/150 M Row

Directly into

1x/

10 Deadlifts

10 Shoulder to Overhead

RX+: 135/95 RX: 95/65
MODWOD:

For Time:

300-400 M Run/Row

Directly into

4x/

10 Deadlifts

10 Shoulder to Overhead

Then,

200-300 M Run/Row

Directly into

3x/

10 Deadlifts

10 Shoulder to Overhead

Then,

100-200 M Run/Row

Directly into

2x/

10 Deadlifts

10 Shoulder to Overhead

Then,

50-100 M Run/Row

Directly into

1x/

10 Deadlifts

10 Shoulder to Overhead

Relative Weight

After Party

Cool Down:

Start with the stretch you started the day with. Banded shoulder stretches and some rolling out of hamstrings and shoulders

Cardio/Endurance:

6×50 DUs (100 SUs)

Rest 1 Min

Heavy Hitters CrossFit – CrossFit

Warm-up

Snatch Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Snatch (Focus on fast turnover)

5 Overhead Squats (Elbows and chest up with full depth)

5 Hang Power Snatch (Top of the Knee and hit all points of performance)

5 Full Squat Snatch (hit all points of performance and concentrate on speed with every rep)

Strength

Power Snatch (7×3 Progressively Load)

Take rest between each set and work up to a heavy 3RM.

Metcon

The Wave (5 Rounds for reps)

5x/

3 Min AMRAP:

3 Power Snatch (115/75)

6 Burpees Over the Bar

9 Box Jumps (24/20)

Rest 1 Min after each AMRAP
MODWOD:

5x/

3 Min AMRAP:

3 Power Snatch (Relative Weight)

6 Burpees

9 Box Jumps/Box Step-ups(Relative Height)

Rest 1 Min after each AMRAP

After Party

Cool Down:

Rollout your shoulders, back, and hamstrings with a foam roller or lacrosse ball. Just an idea, no reason specifically 😉

Cardio/Endurance:

2 x 4 min / 2 min easy

Row or Run

Heavy Hitters CrossFit – CrossFit

Warm-up

Squat Warm-Up (No Measure)

400 M Run/500 M Row/ 2 Mins Jump Rope

Then,

Grab stretches for the Hips and Ankles.

Ex: Couch Stretch, Deep Lunge, and Banded Ankle

As a class:

Review weightlifting movement of the day and grab any additional stretching.

Squat Active Warm-up (No Measure)

4x:

50 Single Unders

5 Good Morning + Back Squats (3 Second Pauses)

Strength

Back Squat (Week 6 Day 1)

1×6 @ 70%

1×6 @ 80%

1×3 @ 90%

1×2 @ 95%

Front Squat (Week 6 Day 1)

1×5 @ 65%

1×4 @ 75%

2×4 @ 80%

Optional Strength

For those that would like to skip Hatch below is the work for you.

Tempo Front Squats (5×3 Tempo Front Squats (30X1; Progressively Load))

30X1= 3 second decent+ 0 second pause+ Explode ascent+ 1 second pause on top

Metcon

Metcon (Time)

5x/

12 C2B Pull-ups

50 Double Unders

40 Air Squats
RX+:

5x/

6 Bar Muscle-ups

50 Double Unders

40 Air Squats

MODWOD:

5x/

6-12 Pull-ups/MOD Pull-ups/Ring Rows

50-100 Single Unders

30-40 Air Squats

After Party

Cool Down:

20 Slow and Controlled Crossack Squats

Banded Shoulder Stretches

Roll-out Quads and Back with Foam Roller/Lacrosse Ball

Cardio/Endurance:

10×50 M Sprint (Run) or 100 M Sprint (Row)

Heavy Hitters CrossFit – CrossFit

Warm-up

Clean Progression/Warm-up (No Measure)

With an Empty Barbell/Dowel

5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)

5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)

5 Muscle Cleans (Focus on fast elbows)

5 Front Squats (Elbows and chest up with full depth)

5 Hang Squat Cleans (Top of the Knee and hit all points of performance)

5 Full Squat Cleans (hit all points of performance and concentrate on speed with every rep)
Roll out your Triceps on the Barbell with a long arm and front rack position in order to help your loosen up your front rack position.

Strength

Power Clean (7×3 Progressively Load)

Take rest between each set and work up to a heavy 3RM.

Metcon

Metcon (Time)

For Time:

21-15-9

Power Cleans (@ 60% of your 3RM PC)

Matador Dips

After each round, complete 400 M Run/500 M Row
MODWOD:

For Time:

21-15-9

Power Cleans (@ 50%-60% of your 3RM PC)

MOD Dips (3 sec decent/box dips)

After each round, complete 200-400 M Run/250-500 M Row

After Party

Cool Down:

Roll-out with Foam roller and go for an additional 400 M run/500 M Row

Cardio/Endurance:

2000 M Row for time

Heavy Hitters CrossFit – CrossFit

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 (with a Partner)

120 Double-Unders

120 Burpees Over the Bar

120 Hang Power Snatches (95/65)

120 Double-Unders
MODWOD:

For Time (with a Partner)

120 Single-Unders

60-120 Burpees

60-120 Hang Power Snatches (Relative Weight)

120 Single-Unders

Heavy Hitters CrossFit – CrossFit

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.
Banded Stretches:

2x of Double Wrapped Band over the Knees of:

10 steps Walking Forward

10 steps Walking Backward

10 side steps (left)

10 side steps (right)

Then,

15 Donkey Kicks (L/R)

0:30 Lunge/Lizard pose with Flossed Hip

Strength/Skill

Metcon (10 Rounds for reps)

10 Min EMOM:

5 Deadlifts (50%-60% of 1RM)

5-10 Pull-ups

Score is the total amount of deadlifts and pull-ups completed each round. Also in your comments add what weight you used!
MODWOD:

10 Min EMOM:

5 Deadlifts (25%-50% of 1RM)

5-10 Pull-ups (Banded/Jumping) or Ring Rows

Metcon

Metcon (Time)

For time:

30 T2B

15 Squat Cleans (155/115)

24 T2B

12 Squat Cleans (155/115)

18 T2B

9 Squat Cleans (155/115)

12 T2B

6 Squat Cleans (155/115)

6 T2B

3 Squat Cleans (155/115)
MODWOD:

For time:

30 K2E/KAHAP/2x Sit-ups

15 Squat Cleans (155/115)

24 K2E/KAHAP/2x Sit-ups

12 Squat Cleans (Relative Weight)

18 K2E/KAHAP/2x Sit-ups

9 Squat Cleans (Relative Weight)

12 K2E/KAHAP/2x Sit-ups

6 Squat Cleans (Relative Weight)

6 K2E/KAHAP/2(Relative Weight)x Sit-ups

3 Squat Cleans (Relative Weight)

After Party

Cool Down:

-Easy Pace Run/Row for 200/250 M then a Moderate Pace Run/Row for 200/250 M Row

-Rollout your back for roughly 1:00

-20 Slow Controlled Crossack Squats (used as a stretch)

Gymnastics:

Work on Kipping to assist your pull-ups/toes to bar

Heavy Hitters CrossFit – CrossFit

Warm-up

Squat Active Warm-up (No Measure)

4x:

50 Single Unders

5 Good Morning + Back Squats (3 Second Pauses)

Hatch Squat

Back Squat (Week 5 Day 2)

1×6 @ 65%

1×6 @ 75%

2×6 @ 80%

Front Squat (Week 5 Day 2)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

Metcon

Metcon (Time)

For Time:

50 Box Jumps (24/20)

50 Hang Power Cleans (115/75)

150 Double Unders
RX+:

For Time:

50 Box Jumps (30/24)

50 Hang Power Cleans (135/95)

250 Double Unders

MODWOD:

For Time:

50 Box Jumps (Relative Height)

50 Hang Power Cleans (Relative Weight)

150/300/450 Single Unders

After Party

Strength:

3×10 Skull Crusher (AHAP)

Cardio/Endurance:

3×400 M Run/500 M Row

Rest 2:00 Between Sets

Heavy Hitters CrossFit – CrossFit

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.
2-3x/

7 Push-ups

14 Air Squats

Make movements Slow and Deliberate

Strength

Bench Press (Find a 3RM)

Take your time and warm-up your shoulders properly to allow for you to be ready to hit some big weight. Also when going for a one rep max, please have a spotter.

Metcon

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Back Rack Stationary Lunges (95/65)

10-9-8-7-6-5-4-3-2-1

HSPUs
MODWOD:

For Time:

20-18-16-14-12-10-8-6-4-2

Back Rack Stationary Lunges (Relative Weight)

10-9-8-7-6-5-4-3-2-1

MOD HSPUs/Push-ups

RX+: Double the HSPUs

After Party

Rollout and Stretch to prepare yourself for Hatch Tomorrow.

Gymnastics:

Practice getting inverted (handstands, hspus, shoulder taps, etc)