6/16/2020

HammerOut CrossFit – CrossFit

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Warm-up

8-10 Minutes For Quality:

1 Minute Machine of Choice or 200m jog

15 Kettlebell Deadlifts

20 Single Arm Kettlebell Press (10 Each Side)

10 Hollow Rocks Video

*Performed with a light Kettlebell

Gymnastics Conditioning

Metcon (AMRAP – Reps)

AMRAP 7:

1 Strict Handstand Push-up

1 Strict Ring Dip

1 Hand-Release Push-up

2 Strict Handstand Push-ups

2 Strict Ring Dips

2 Hand-Release Push-ups



Climb By (1) Rep Each Round

Quarter Zip (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

2 Rope Climbs (15′)

6 Sumo Deadlift High Pulls (135/95)

12 Alternating Pistols
SUBSTITUTIONS

ALTERNATING PISTOLS

– Reduce Reps

– 1 Minute of Practice

– Weighted Lateral Box Step-ups

ROPE CLIMBS

– Reduce Reps

– 8 Strict Pull-ups

– 12 Chest to Bar Pull-ups

– 15 Chin Over Bar Pull-ups

RUN

– 500 Meter Row

– 25/18 Calorie Assault Bike

– 40/28 Calorie Schwinn Bike

Midline

3 Giant Sets:

21 Rower Pike-ups (Sub with V-Ups)

15 GHD Sit-ups (Sub with Weight AbMat Sit-Ups)

9 Strict Toes to Bar (Sub Toe Raises: https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be

Rest 2 Minutes Between Sets

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