Hammer CrossFIt – CrossFit General Pump-up Where we prime those puppies for BIG lifts and Fat gainz! All natural. Bench Press (4×6 same weight across) Compound set with Tricep Overhead Ext. Tricep Overhead Extension (4×12 same weight across) Compound set directly following Bench Press Cardio… Who needs it!? Hope you took dat pre-workout/fat burner from…
Hammer CrossFIt – CrossFit General Warm-up Extended ankle warm-up Body, wait! (Time) For time: 800m run 50 strict ring rows 40 du 30 t2b 40 du 50 ring rows 800m run First set of ring rows must be strict. Rx+ HSPU in exchange for either set of ring rows Time cap – 22 min. Cool…
Hammer CrossFIt – CrossFit General Warm-up Back Squat (12×2 @ 73% EMOM) 12 minutes total. These are meant to be fast! Metcon (Time) Partner For Time: 200 Wallballs *Every 90 sec. both partners complete 4 Overhead Squats 115/85Partners go one after another on the Oh Squats. Cannot start Wallballs again until partner 2 is done…
Hammer CrossFIt – CrossFit General Warm-up Metcon (AMRAP – Rounds and Reps) Mystery Amrap Power Cleans 115/85 Ring or Box Dips Alt. Kb Snatch (from floor) 53/35Number of reps per movement will be written on the board. Clocks off. Get some. Cool Down Easy 2k Row
Hammer CrossFIt – CrossFit General Warm-up Back Squat (5×2 @ 85% EOMOM) 10 minutes total. These are supposed to feel heavy. All The Single Ladies (4 Rounds for reps) 4 rounds 2:00 min to complete: 50 Double Unders Amrap Bar Muscle-Up singles -2:00 min restBar MU cannot be strung together. Must do singles only. Mod…
Hammer CrossFIt – CrossFit Power Clean (5 x 3 ) EOMOM x 5: 3 TnG power clean *use this as the warmup for the workout Metcon (AMRAP – Reps) Partner WOD 4 min AMRAP calorie row 4 min AMRAP partner burpee 4 min AMRAP power clean 155/105 4 min AMRAP pullup 4 min AMRAP KB…
Hammer CrossFIt – CrossFit Back Squat NME (8 x 3 @ 70% ) All reps done @ 3010 Tempo 2-3min rest btwn sets of the same lift.EMOM 8: 3 speed squats @ 75% Back Squat (8×3 @ 70% ) EMOM 8: 3 speed squats @ 70% Calculate: Total Volume = Weight x Sets x Reps…
Hammer CrossFIt – CrossFit Back Squat NME (6 x 3@ 83%) All reps done @ 3010 Tempo 2-3min rest btwn sets of the same lift.EOMOM x6: 3 reps at 83% *Use your test 1RM tempo back squat **If you don’t have a tempo back squat take 90% of current 1RM Back Squat (6 x 3…
Gymnastics HS Walking Drills 8min EMOM Box walks Wall Walks laterally Shoulder Taps Lateral Box walks over Plate Buy-In Tabata: 8 min Total L-sit Holds Sit ups GHD Hip Ext. HS walking/Drill (Complete all 4 rounds at each station before switching) WOD:: Metcon (AMRAP – Reps) The Phantom: 6 Rounds 1min T2B 1 min KB Swings 53/35…
Gymnastics Rope Climb Drills Seated Footwork drills Jumping and wrapping Practice Jumping up Bringing knees as close to chest as possible Jump Knees to chest wrap feet stand up with legs Front Squat (3×3 @ 75%) 3 second pause in bottom WOD:: Metcon (AMRAP – Rounds and Reps) Grit and Grip: 10 min AMRAP 2 Rope Climbs 50…
