2/10/2020

HammerOut CrossFit – CrossFit

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Warm-up

Bike Warmup

3 Minutes Easy

2 Minutes Moderate

1 Minute Moderate-Fast

PVC Warmup

3 Rounds:

10 PVC Pass Throughs Video

10 PVC Overhead Squats

Attempt to Get More Narrow Each Set

Back Squat (13 mins of 9-7-5-3-1-1-1-1 increase weight)

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

Dead Space (5 Rounds for time)

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

20 x 10 Meter Shuttle Runs
Work through the four listed movements for time and then rest until the next interval begins.

We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery.

We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery

Substitutions

Assault Bike

Equal Calorie Row

Shuttle Runs

200 Meter Run

250/200 Meter Row

15/12 Calorie Assault Bike

()

Dead Space-Fitness (5 Rounds for time)

On the 5:00 x 5 Rounds:

7 Power Snatches (95/65)

15/12 Calorie Assault Bike

7 Overhead Squats (95/65)

20 x 10 Meter Shuttle Runs

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