2/14/2020

HammerOut CrossFit – CrossFit

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Warm-up

On your Own:

3 minutes and machine

Box Front Squat (EMOM X 7 – 2 Box Front Squats)

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

These percentages are based off your 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively

Choose a box height that is just below parallel (you can also stack plates)

Front Squat Complex (On the 2:00 X 5)

1 “One and One Quarter” Front Squat

1 Front Squat

https://www.youtube.com/watch?v=gTPCXzVtsXw&feature=youtu.be
Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

: Man on Fire (Time)

For Time: 30″ CAP

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)
Substitutions

Ring Muscle-ups

-Reduce Reps

-Strict Banded Ring Muscle-ups

-Jumping Ring Muscle-ups

Handstand Push-ups

-Reduce Reps

-Feet on Box

-Double Dumbbell Push Press

Double Unders

-Reduce Reps

-150 Single Unders

-2 Minutes of Practice

Man on Fire-Fitness (Time)

Man on Fire”

For Time: 30″ CAP

5 Rounds of “Nate”, 75 Double Unders

4 Rounds of “Nate”, 75 Double Unders

3 Rounds of “Nate”, 75 Double Unders

2 Rounds of “Nate”, 75 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 CTB Pull-Ups

4 Burpees

8 Kettlebell Swings (53/35)
Substitutions

CTB Pull-Ups

-Reduce Reps

-Chin over Pull-Ups

-Banded Strict Pull-Ups

Double Unders

-Reduce Reps

-150 Single Unders

-2 Minutes of Practice

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