6/19/2020

HammerOut CrossFit – CrossFit

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Warm-up

Bike Warmup

2 Rounds:

3 Minutes Easy

2 Minutes Moderate

1 Minute Moderate-Hard

3 Rounds

30 Seconds Each:

Hollow Hold

Samson Stretch

Superman Hold

Spiderman + Reach

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Squat Clean & Jerk Technique (Alternating On the Minute x 8 (4 Rounds))

3-Position Squat Clean

1 Pausing Push Jerk

1 Pausing Split Jerk

The 3 position are:

High Hang (Pockets)

Hang (1 Inch Above Knee)

Floor (Bar Resting on Ground)

These 3 reps are designed to be completed unbroken without any resetting of the hands on the ground
Odd: 3-Position Squat Clean

Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

Set 1: 50% of 1RM C&J

Set 2: 54% of 1RM C&J

Set 3: 58% of 1RM C&J

Set 4: 62% of 1RM C&J

Clean and Jerk (On the Minute x 8)

Minute 1: 1 Squat C&J @ 72%

Minute 2: 1 C&J @ 76%

Minute 3: 1 C&J @ 80%

Minute 4: Rest

Minute 5: 1 C&J @ 76%

Minute 6: 1 C&J @ 80%

Minute 7: 1 C&J @ 84%

Minute 8: Rest

Minutes 9-15: 6 Minutes to Build to a Heavy Single

Double Knot (Time)

For Time:

100 Double Unders

9 Bar Muscle-ups

21 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

15 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

9 Squat Cleans (135/95)
SUBSTITUTIONS

DOUBLE UNDERS

– Reduce Reps

– 2 Minutes of Practice

– 150 Single Unders (1.5x)

BAR MUSCLE-UPS

– Reduce Reps

– Jumping Bar Muscle-ups

– Banded Bar Muscle-ups

– 21-15-9 Chest to Bar Pull-up or Pull-ups

Recovery Bike

3 Rounds, Not For Score:

3:00 Light Pace

2:00 Moderate Pace

1:00 Fast Pace

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