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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP:

21-15-9

Power Snatches (75/55)

Pull-ups

Rest 5 Mins

5 Min AMRAP:

21-15-9

OHS (75/55)

T2B

Rest 5 Mins

5 Min AMRAP:

21-15-9

Thrusters (75/55)

Burpees
MODWOD:

5 Min AMRAP:

21-15-9

Power Snatches (Relative Weight)

Banded Pull-ups/ Ring Rows

Rest 5 Mins

5 Min AMRAP:

21-15-9

Thrusters (Relative Weight)

Burpees

After Party

STRENGTH:

Death by Bench Press (135/95)

CARDIO/ENDURANCE:

10 Min EMOM:

12-15 Cal Row

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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Hatch Squat

Back Squat (Week 2 Day 2)

1×10 @ 60%

1×8 @ 70%

1×8 @ 75%

1×8 @ 80%

Front Squat (Week 2 Day 2)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
MODWOD:

Complete as many reps as possible in 8 minutes of:

3 push-ups

3 cleans

6 push-ups

3 cleans

9 push-ups

3 cleans

12 push-ups

6 cleans

15 push-ups

6 cleans

18 push-ups

6 cleans

21 push-ups

9 cleans

Etc., adding 3 reps to the push-up each round, and 3 reps to the clean every 3 rounds.

(Relative Weight)

After Party

STRETCH/ROLLOUT before anything!

CARDIO/ENDURANCE:

800 M Run 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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Barbell Cycling

Metcon (Weight)

Heavy/Strength

10 Min EMOM:

1 Hang Squat Clean + 1 Full Squat Clean + 1 Jerk (60-70% of 1 RM Clean & Jerk)

Techinque/Barbell Gymnastics

10 Min EMOM:

3 Hang Squat Cleans + 3 Push Jerks (Build to a comfortable weight)
The goal of this EMOM is to work on your ability to touch and go, your technique overall, and your speed with the bar.

Metcon

Both workouts are similar, but the difference is whether you would like to use your arms (DB Snatch) or legs (Goblet Squat). Please keep in mind tomorrow is Hatch

Metcon (5 Rounds for time)

5x/

Each Round For Time

Complete in 3 Mins:

15 Goblet Squats (53/35)

200 M Run/250 M Row
MODWOD:

5x/

Each Round For Time

Complete in 3 Mins:

15 Goblet Squats (Relative Weight)

100-200 M Run/150-250 M Row

Metcon (5 Rounds for reps)

5x/

Each Round For Time

Complete in 3 Mins:

20 Alt. DB Snatches (55/35)

200 M Run/250 M Row
MODWOD:

5x/

Each Round For Time

Complete in 3 Mins:

20 Alt. DB Snatches (Relative Weight)

100-200 M Run/150-250 M Row

After Party

STRENGTH:

5×10 Reverse Shrugs + 5 Dips

CARDIO/ENDURANCE:

6x

0:20 Intense Pace

0:20 Moderate Pace

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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Gymnastics

Please be aware that you have pull-ups in today’s workout, so don’t blow out before the workout even starts!

Metcon (3 Rounds for reps)

3x/

5 Kip Swings (tight core, pull down on the bar with your arms straight)

2x/

2 Kip Swings+ 1 C2B Pull-up

3x/

2 Kip Swings+ 1 C2B Pull-up+ 2 Kip Swings

If you feel like you are solid and want some practice/more work do the following:

3x Max C2B Pull-ups (MOD as needed)
If you do not have a C2B Pull-ups, then work your up to it. Standard pull-up or a Big Kip/Pull-up attempt is just as effective for someone getting a better grasp on the movement.

Metcon

Spend a few minutes building up to your Deadlift weight and warming up your posterior chain to be able to withstand the load.

Metcon (Time)

For Time:

4x/

10 Deadlifts (275/185)

20 C2B Pull-ups

60 Double Unders
MODWOD:

For Time:

4x/

10 Deadlifts (Relative Weight)

20 Jumping Pull-ups/Ring Rows

60-180 Single Unders

After Party

CARDIO/ENDURANCE:

1000 M Row for Time

STRENGTH:

3×50 ft. Gun Walk (AHAP)

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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Hatch Squat

Back Squat (Week 2 Day 1)

1×10 @ 60%

1×8 @ 65%

1×6 @ 70%

1×6 @ 75%

1×6 @ 80%

Front Squat (Week 2 Day 1)

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

Metcon

This is a tough one! Go hard to complete it as quickly as possible. The quicker you complete it, the less burpees you have to do. What could go wrong?! 😉

Metcon (Time)

For Time:

100 Push Presses (95/65)

Every minute, including the start of the workout, complete 5 burpees
RX+: 135/95

Every minute, including the start of the workout, complete 3-5 burpees

After Party

CARDIO/ENDURANCE:

10 Min Max Distance (Run/Row)

GYMNASTICS:

5x Max Strict T2B/K2E/KAHAP

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)

In Teams of 2,

For Time:

100 Cal Row

100 DB Snatch (55/35)

200 M Run (Each)*

100 DB Snatch (55/35)

100 Cal Row

*Workout must be completed in order, athletes can split the rep any way among the team of 3.

*200 M Runs are completed as follows: Athlete 1 runs then Athlete 2.

Heavy Hitters CrossFit – CrossFit

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)

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Metcon

Metcon (Time)

For Time:

800 M Run (1000 M Row)

50 Air Squats

25 KBS (53/35)

Rest 3 Mins

400 M Run (500 M Row)

75 Air Squats

50 KBS (53/35)

Rest 3 Mins

200 M Run (250 M Row)

100 Air Squats

75 KBS (53/35)

Rest is NOT included in your final time/score. Treat each round like a sprint and earn those 3 Minutes of Rest
MODWOD:

For Time:

600 M Run (750 M Row)

40 Air Squats

20 KBS (Relative Weight)

Rest 3 Mins

200 M Run (250 M Row)

60 Air Squats

40 KBS (Relative Weight)

Rest 3 Mins

100 M Run (150 M Row)

80 Air Squats

60 KBS (Relative Weight)

After Party

STRENGTH:

5×10 Chest Flys (AHAP)

CORE:

100 Ab Wheels w/ Partner (I go you go)

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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Hatch Squat

Back Squat (Week 1 Day 2)

1×10 @ 60%

1×8 @ 65%

1×8 @ 70%

1×8 @ 75%

Front Squat (Week 1 Day 2)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

Metcon

Grannie (Time)

For Time:

5 Clean & Jerks (135/95)

50 Double Unders

50 Sit-ups

5 Clean & Jerks (135/95)

40 Double Unders

40 Sit-ups

5 Clean & Jerks (135/95)

30 Double Unders

30 Sit-ups

5 Clean & Jerks (135/95)

20 Double Unders

20 Sit-ups

5 Clean & Jerks (135/95)

10 Double Unders

10 Sit-ups

5 Clean & Jerks (135/95)
MODWOD:

For Time:

5 Clean & Jerks (Relative Weight)

150-50 Single Unders

50 Sit-ups

5 Clean & Jerks (Relative Weight)

120-40 Single Unders

40 Sit-ups

5 Clean & Jerks (Relative Weight)

90-30 Single Unders

30 Sit-ups

5 Clean & Jerks ((Relative Weight)

60-20 Single Unders

20 Sit-ups

5 Clean & Jerks (Relative Weight)

30-10 Single Unders

10 Sit-ups

5 Clean & Jerks (Relative Weight)

After Party

Take additional time after to roll-out and stretch after! Hatch is a lot of weight and volume and we want to make sure you are your best self.

Also, please be aware that later today on IG, we will be putting up a Poll to see if you guys would like to keep the Hatch on Tuesday Thursday or adjust it so it will be Monday Thursday, allowing an additional day between. Let us know your thoughts!

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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Barbell Cycling

Keep the loads light and concentrate on technique

Three Position Snatch (5×3 @ 40-60% of 1 RM Snatch)

High Hang Snatch + Hang Snatch + Full Snatch
The goal of this is to get more comfortable throught the different positions and transitions of the movements. Take your time, warm-up properly, then hit some clean technique repetitions.

Metcon

Don’t stress about weight today. We are just trying to move and this workout is very intense and is a lot of volume in terms of reps. Be smart about your approach. Go about this workout two different ways:

Heavier weight with less reps= Strength/Technique

Metcon (20 Rounds for reps)

20 Min EMOM:

ODD: 5 Single Arm Clean & Jerks (Left) + 5 Single Arm Clean & Jerks (Right)

5 Burpees

EVEN: 5 Single Arm OHS (Left) + 5 Single Arm OHS (Right)

5 Burpees

RX: 55/35; KB or DB
MODWOD:

20 Min EMOM:

ODD: 3-5 Single Arm Clean & Jerks (Left) + 3-5 Single Arm Clean & Jerks (Right)

3-5 Burpees

EVEN: 3-5 Single Arm OHS (Left) + 3-5 Single Arm OHS (Right)

3-5 Burpees

Relative Weight

After Party

CARDIO/ENDURANCE:

800 M Run/1000 M Row

STRENGTH:

3×10 Tricep Extensions (AHAP)

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.

50 RKBS (No Measure)

50 Unbroken Russian Kettlebell Swings

Hatch Squat

Week 1 Day 1

Back Squat (Week 1 Day 1)

1×10 @ 60%

1×8 @ 70%

1×6 @ 75%

1×4 @ 80%

Front Squat (Week 1 Day 1)

1×5 @ 60%

3×5 @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

4 HSPUs

8 Wall Balls (20/14)

12 Box Jumps (24/20)
MODWOD:

10 Min AMRAP:

8 Push-ups

8 Wall Balls (Relative Weight)

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

After Party

CARDIO/ENDURANCE:

6x/

200 M Run/250 M Row

0:45 Rest

GYMNASTICS:

Death by Pull-ups

Add a pull-up to every minute you survive. (i.e. min 1= 1 pull-up, min 2= 2 pull-ups, min 3= 3 pull-ups, etc.) Stop when you are unable to complete the number of pull-ups within the minute.