2/11/2020

HammerOut CrossFit – CrossFit

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Warm-up

On your Own

2 Minutes any Machine

As a Class

AMRAP-4

5 Lateral Box Step-ups (Each Side)

10 Calorie Row

20 Single Unders

30 Seconds Inchworms

INFO

The three metcons below will be on a running clock form 0-22 minutes.

0-5: Strict HSPU

7-10: Strict Pull Ups

10-22: Bubbles

Metcon (Time)

From 0-5 Minutes

For Time:

50 Strict Handstand Push-ups

*5 Minute Time Cap*
Fitness- 5″ Riser

Substitutions

Reduce Reps

Max Reps in 5 Minutes

Double Dumbbell Strict Press

Feet on Box (Reduces Weight Being Pressed)

Strict Pullups (Max Unbroken Strict Pull Ups)

On the 7

Complete one set of Max Unbroken Strict Pull Ups

STIMULUS

When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups

Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window

Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement.

Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar.

If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight.

If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep

SUBS

Banded Strict Pull-up

Bubbles (AMRAP – Rounds and Reps)

(On the 10:00…)

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders
Substitutions

Double Unders

-Reduce Reps

-50 Single Unders

-30 Seconds of Practice

ROW CONDITIONING

Metcon (9 Rounds for time)

35/24 Calorie Row, rest 1:30

35/24 Calorie Row, rest 1:30

35/24 Calorie Row, rest 1:30

25/18 Calorie Row, rest 1:30

25/18 Calorie Row, rest 1:30

25/18 Calorie Row, rest 1:30

15/12 Calorie Row, rest 1:30

15/12 Calorie Row, rest 1:30

15/12 Calorie Row, rest 1:30
Record your times (not including rest) for all 9 rounds

Your final score is the sum total of time spent rowing

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