Hammonasset Conditioning + Fitness – CrossFit


1 min Easy Row

:15 sec Sampson Stretch (each side)

10 Air Squats

:45 sec Medium Row

10 Spiderman Lunges

:30 sec Fater Row

5 Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :45 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.


Review movement standards then move into movement prep, allowing time to warm up to HPC working weight.

Metcon (Time)

3 Rounds:

45 AbMat Sit-ups

30/21 Calorie Row

15 Hang Power Cleans (115/80)
Athletes should choose a weight on the barbell that they could complete 25+ unbroken repetitions when fresh.

A little strategy: Easy effort on the sit-ups, moderate effort on the rower, hard effort on the barbell.