Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
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.
Metcon
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.
