HammerOut CrossFit – CrossFit
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Warm-up
On Your Own: 5 Minutes
1 Minute Row
30 Second Hollow Hold
45 Second Row
30 Second Superman Hold
30 Second Row
30 Second Wall Squats
As a Class
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strict Gymnastics
Strict Gymnastics
0:00 – 3:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
3:00 – 9:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
9:00 – 12:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)
THIS IS FOR TECHNIQUE AND NOT TIME OR REPS
Substitutions:
Muscle Up: Strict Chest to Bar (or Banded Strict)
Chest to Bar: Strict Pull-up (or Banded Strict)
Handstand Walk
Reduce Distance
30 Seconds of Handstand Walk Practice Practice
20 Seconds Handstand Weight Shifting
20 Seconds Box Shoulder Taps
L-Sit on Pull-up Bar
Clean Pull Complex (EMOM X 6 sets)
1 Tempo Clean Pull
1 Clean Pull
Based on 1RM or estimated 1RM Clean
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Low Tide (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
Since we’re rowing for meters instead of calories, there isn’t as big of a payoff in going faster as there is with calories
For Example:
* If we row 500 meters at a 2:00 vs. 1:55 – it’s only a 5 second difference
* If we row 50 calories at 1200 vs. 1000 Cal/Hr it’s a 30 second difference
That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell
That being said – row at a strong pace, but one that allows you to keep moving and attack the scored portion of the workout.
Double Under Substitutions:
Reduce Reps
40 Single Unders
20 Seconds of Practice
Low Tide-Fitness (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (65/45)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (75/55)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (95/65)
25 Double Unders
Double Unders Substitutions:
Reduce Reps
40 Single Unders
20 Seconds of Practice
