HumpDay


Heavy Hitters CrossFit – CrossFit

Warm-up

3 rounds

10 jumping air squats

10 push ups

10 kettle bell swings

25 single unders

+

5-10 minutes

Mobility work and stretching

Metcon (Time)

Every 4 minutes for 40 minutes (10 sets)

40 double unders

7 burpee box jumps 24/20

7 overhead squats 115/75

7 toe to bar

ModWod

Every 4 minutes for 40 minutes (10 sets)

60 single unders

7 burpee box jumps (relative height)

7 overhead squats (relative weight)

7 knee to elbow/KAHAP/2x sit ups

DB/KB version

Every 4 minutes for 40 minutes (10 sets)

40 double unders

7 burpees over DB/KB

8 DB/KB overhead squats (4 reps left/4 reps right)

7 toe to bar

HOMEWOD Week 4 Day 3


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Skill work today is the dip. A gymnastics movement that is a more advanced version of a push-up. Take your time and concentrate on proper positioning when doing this movement. Have Fun!

Warm-up

Stretch and warm-up shoulders and body for strength/skill work and then work into the following to get yourself nice and warm.

5 Min AMRAP:

10 Scap Push-ups

5 Push-ups

10 Slow Controlled Air Squats

10 Sit-ups

Do not go fast! This warm-up is meant to be about 65%-70% effort. Take your time and have proper positioning throughout the warm-up.

Strength/Skill

Use the edge of your couch, a box, or any solid elevated surface that will allow you that full range of motion. First piece of work is pause dips in order to concentrate on building that isometric strength at the bottom of the dip, and the second is to help promote additional strength work when you enter those sets all the way to failure.

Dips (5 sets of 8-10 Pause Dips)

At the bottom of each rep, pause with a solid core and elbows tight for roughly 3 seconds for 8 to 10 reps

Dips (3 Sets of Max Repetitions of Dips)

We worked on our technique while in the bottom position. We are now going to concentrate on maxing out our repetitions.

Rest roughly 2-3 Minutes between each set.

Score= Your Best Round

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Clean & Jerks

20 Sit-ups
Barbell= Clean & Jerk

DBs/KBs= Clean & Jerk or 10 Single Arm Clean & Jerk (5 Left + 5 Right= 10 Total)

Medball= Medball Squat Clean Thruster

Backpack= Clean & Jerk

MODWOD:

15 Min AMRAP:

5-10 Clean & Jerks

10-20 Sit-ups

Compete!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

:20 second plank

10 push ups

20 alternating lunges

25 single unders

Shoulder Press (5 heavy doubles )

Strict press; 5 sets of heavy doubles. Make sure to warm up and get those shoulders activated before these doubles! If you don’t have enough weight to get those heavy reps, then add a 3 second descent to each rep!

Metcon (AMRAP – Reps)

Conditioning

Support Your Local Box Wod

10 minute AMRAP

10 air squats

9 DB snatches right side (50/35)

10 push ups

9 DB snatches left side (50/35)

ModWod

10 minute AMRAP

10 air squats

9 DB snatches right side (relative weight)

10 mod push ups

9 DB snatches left side (relative weight)

KB version

10 minute AMRAP

10 air squats

9 KB snatches right side (relative weight)

10 push ups

9 KB snatches left side (relative weight)

HOMEWOD Week 4 Day 2


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Cardio Day with a Leg Burner Finisher! Enjoy that run we have some nice weather ahead of us!

Warm-up

Go through our stretching series for running stretches (as seen on week 2 day 2). Also take some additional time after the running to stretch and prepare for the HSPUs/Push-ups and Air squats

Running/Cardio

Metcon (Time)

10 Rounds:

200 M Jog (Easy)

200 M Run (Mile Pace+)

200 M Walk

Timed Variation:

10 Rounds:

1:30 Jog (Easy)

1:00 Run (Mile Pace+)

2:00 Walk
If you are a confident or strong runner, do not be afraid to go 85%-90% effort on that 200 M Run.

Total Distance= 6000 Meters

MODWOD:

5-10x Rounds

200 M Jog (Easy)

200 M Run (Mile Pace)

200 M Walk

Metcon

Metcon (3 Rounds for reps)

For Time:

150 Air Squats

EMOM, including 0:00, Complete 5 Strict HSPUs

Rest 2 Mins

For Time:

100 Air Squats

EMOM, including 0:00, Complete 5 Strict HSPUs

Rest 1 Min

For Time:

50 Air Squats

EMOM, including 0:00, Complete 5 Strict HSPU
MODWOD:

For Time:

100-150 Air Squats

EMOM, including 0:00, Complete 10-5 Push-ups

Rest 2 Mins

For Time:

75-100 Air Squats

EMOM, including 0:00, Complete 10-5 Push-ups

Rest 1 Min

For Time:

25-50 Air Squats

EMOM, including 0:00, Complete 10-5 Push-ups

Motivated Monday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 alternating Cossack squats

10 goblet squats

25 single unders

Back Squat (5 sets of heavy doubles )

Back squat; 5 sets of heavy doubles. Take your time to warm up, and hit some heavy sets. If you don’t have enough weight to get to that heavy double. Then add a pause at the bottom of each rep!

Metcon (Time)

Conditioning

5 rounds

8 handstand push ups

6 unbroken power cleans 135/95

8 chest to bar

Rest 1 minute

ModWod

5 rounds

8 hand release push ups

6 unbroken power cleans (relative weight)

8 pull ups/banded pull ups/jumping pull ups

Rest 1 minute

DB/KB version

5 rounds

8 handstand push ups

8 DB/KB power cleans (4 left side/4 right side)

8 DB/KB rows (4 left side/4 right side)

Rest 1 minute

HomeWOD Week 4 Day 1


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Happy Monday Everyone!!! Big Day Today!!! AT 5 PM we will have our first HH Match-up! Workout with us or sit back and watch the fireworks as two HH PowerHouses Face off on Support Your Local Box Fundraiser WOD #1. Remember its not to late to sign-up, go to games.crossfit.com, and sign-up under Heavy Hitters CrossFit! Enjoy!!!

Warm-up

Shoulder and Hip Stretches

Additional stretches to help warm-up for the Metcon will be seen on the our Instagram tomorrow morning!

Paleo Chair with Trunk Rotation (Left/Right)

Twisted Lizard (Left/Right)

2x-3x/

5 Push-ups

5 OH Walking Lunge (Left Arm)

5 Air Squats

5 OH Walking Lunge (Right Arm)

Strength

Shoulder Press (5 sets of 5-10)

Pick a weight or object and strict press it. If you end up using a barbell go for the straight up reps. If you use a single arm piece of equipment, hit the reps on each arm equally.

Score= Total weight lifted on heaviest set. If you do not not the exact weight, then put your best guess.

Metcon

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
Use whatever you have readily available for that DB Snatch.

Open Tips & Tricks

Not a lot to go on this one guys, but here are my tips and tricks for this workout that is really similar to an open style workout!

1. Pace yourself- You can not and should not go all out in the first few minutes of this workout. You will blow up and this workout will get crazy tough.

2. No switch with the DB- With no switch that means you will be moving faster, but that being said you will fatigue much quicker.

3. If need be, break reps early- Especially the Snatches and Push-up! Those movements will definitely add up quickly with a 10 Minute workout.

4. Shoot to keep Air Squats unbroken- This movement should remain unbroken due to its simplicity. If you need to break it up, make the break very quick.

HOMEWOD Week 3 Day 7


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Today’s Core work is actually brought to you by Ryan Fischer! Great athlete and great gym owner, is constantly always putting really cool and fun content! Check him out @ryanfisch on IG

Core Work

Metcon (Time)

10 Rounds:

5 Weighted Sit-ups

5 Reverse Sit-ups (aka Leg Levers)

Weight: (45/25) or something close to that weight in the house

Score= Time Completed

RX+: 2x-3x of the 10 Rounds, Score is the fastest time completed
MODWOD:

use bodyweight or shorten amount of rounds

HOMEWOD Week 3 Day 6


Heavy Hitters CrossFit – HOMEWOD

HomeWOD

Happy Saturday Everyone!!! Let’s get after it today! Pick either of these workouts, as they both have an emphasis on Cardio!

Pick Your Poison!!!

Metcon (6 Rounds for time)

6 Rounds

800 M Run at your 5k Pace

1 to 1 Work to Rest Ration

Timed Variation:

6 Rounds

3:00 Run at your 5k Pace

1 to 1 Work to Rest Ratio
Steady, easy pace. Not necessarily going fast, but getting the work done

Metcon (AMRAP – Rounds)

20 Min EMOM:

Min 1: 200 M Run/1:00 Run

Min 2: 50 Double Unders

Min 3: 10 Push-ups into a Max Plank

Min 4: Rest
MODWOD:

20 Min EMOM:

Min 1: 100-200 M Run/0:30-1:00 Run

Min 2: 50-100 Single Unders

Min 3: 5-10 Push-ups into a Max Plank

Min 4: Rest

Sweat Sesh


Heavy Hitters CrossFit – CrossFit

Warm-up

5-10 minute jog or row

+

10 minutes of mobility work

Metcon (Time)

36 minute EMOM (9 rounds)

1-10 cal row/bike/:40 second run

2- 12 kettlebell swings 53/35

3- 12 sit ups

4-12 kettlebell goblet squats 53/35

ModWod

36 minute EMOM (9 rounds)

1-10 cal row/bike/:40 second run

2- 12 kettlebell swings (relative weight)

3- 12 sit ups

4-12 kettlebell goblet squats (relative weight)

36 minute EMOM (9 rounds)

1-10 cal row/bike/:40 second run

2- 12 dumbbell swings (relative weight)

3- 12 sit ups

4-12 dumbbell goblet squats (relative weight)

Support Your Local Box


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 sotts press

10 barbell overhead squats

25 single unders

Overhead Tri-cep Ext (5 sets of 3 reps)

Overhead squats; 5 sets of 3 reps

Building to a heavier set than last weeks set of 4.

Metcon (Time)

Conditioning

100 double under buy in

Into

4 rounds

10 hang snatches 95/65

8 overhead squats 95/65

6 handstand push ups

Into

100 double under buy out

ModWod

Conditioning

150 single under buy in

Into

4 rounds

10 hang snatches (relative weight)

8 overhead squats (relative weight)

6 handstand push ups

Into

150 single under buy out

DB/KB version

Conditioning

100 double under buy in

Into

4 rounds

10 DB/KB hang snatches (5 left side/5 right side)

8 overhead squats (5 left side/5 right side)

6 handstand push ups

Into

100 double under buy out