2/17/2020

HammerOut CrossFit – CrossFit

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Warm-up

On Your Own

Machine Warmup

2 Minutes on Machine of Choice

As a Class

3 Rounds

30 Single Unders

15 AbMat Sit-ups

5 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom)

Performed With Light Kettlebell

Into

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (15 Minutes (9-7-5-3-1-1-1-1-1-1-1))

Set #1 – 9 Reps @ 76%

Set #2 – 7 Reps @ 83%

Set #3 – 5 Reps @ 90%

Set #4 – 3 Reps @ 95%

Set #5 – 1 Rep @ 100%

Set #6 – 1 Rep @ 102%

Set #7 – 1 Rep @ 104%

Set #8 – 1 Rep @ 104%

Set #9 – 1 Rep @ 104%

Set #10- 1 Rep @ 104%

Set #11 – 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Sets 1-4 Completed “On the 2:00”

Sets 5-11 Completed “On the 1:00”

Hang Squat Clean (On the 1:30 X 6 Sets)

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Sets 4-6: 60%

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)



Climb By 1 Rep Each Round
The score for this workout is total reps completed at the end of the 9 minutes *including double unders

Substitutions

DOUBLE UNDERS

-Reduce Reps

-45 Single Unders (1.5x)

-30 Seconds of Practice

Underrated-Fitness (AMRAP – Reps)

AMRAP 9:

20 Double Unders

1 Hang Squat Clean (95/65)

20 Double Unders

2 Hang Squat Cleans (95/65)

20 Double Unders

3 Hang Squat Cleans (95/65)



Climb By 1 Rep Each Round

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