6/12/2020

HammerOut CrossFit – CrossFit

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Warm-up

3 Minutes Easy Bike

3 Minutes of Warmup Complex

2 Minutes Modearte Bike

2 Minutes of Warmup Complex

1 Minute Faster Bike

1 Minute of Warmup Complex

Warmup Complex:

5 Ring Rows

10 Slow Air Squats

10 Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up

3 Minutes Easy Bike

3 Minutes of Warmup Complex

2 Minutes Modearte Bike

2 Minutes of Warmup Complex

1 Minute Faster Bike

1 Minute of Warmup Complex

Warmup Complex:

5 Ring Rows

10 Slow Air Squats

10 Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Box Squat (On the Minute x 10: 2 Box Squats)

Back Squat to a Box

* Set height of box to just below parallel.

* 1s full stop at bottom.
All Sets at 65% 1RM Back Squat

Box Height 3″ Below Parallel

The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat

– Stance is wider than usual to help pin point the posterior chain more

– On the way down, sit back slowly so the shins are vertical instead of dropping straight down.

– Briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

– Be explosive as possible on the way up to standing position

Muscle Clean ((0:00 – 5:00) 3 Sets)

3 Muscle Cleans

3 Front Squats

3 Push Presses

Start at 35% 1RM Clean & Jerk and Build

Technique Complex ((5:00 – 10:00) 5 Sets)

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk
Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Sets 3-5: 60% of 1RM Clean and Jerk

Clean & Jerk Waves ((11:00 – 22:00) EMOM 1 Rep X 11)

These percentages are also based on your 1RM C&J

Minute 1: 1 Squat C&J @ 72%

Minute 2: 1 Squat C&J @ 76%

Minute 3: 1 Squat C&J @ 80%

Minute 4: Rest

Minute 5: 1 Squat C&J @ 76%

Minute 6: 1 Squat C&J @ 80%

Minute 7: 1 Squat C&J @ 84%

Minute 8: Rest

Minute 9: 1 Squat C&J @ 84-92%

Minute 10: 1 Squat C&J @ 84-92%

Minute 11: 1 Squat C&J @ 84-92%

Opposite Day (Time)

30-20-10:

Power Snatches (95/65)

Box Jump Overs (24/20)

Directly Into…

10-20-30:

Power Clean and Jerk (95/65)

Lateral Barbell Burpees

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