Hammonasset CrossFit – CrossFit
Warm-up
Foam Roll/Banded Mobility
400m Run/Row
:30 Seconds each movement:
Walking Samson Stretch
Slow Air Squats
Walking Spidermans
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Burgener Warmup
3 Down and Finishes [Purpose: Speed Though the Middle]
3 Elbows High & Outside [Purpose: Keep the Bar Close]
3 Muscle Snatches [Purpose: Strong Turnover]
3 Power Snatch Lands (2″/4″/6″) [Purpose: Footwork]
3 Full Snatch Lands [Purpose: Footwork]
Overhead Squat
7 min to build to a heavy single off the rack
Snatch Balance
7 min to build to a heavy single off the rack
Squat Snatch
10-12 min to build to a heavy single (from the floor)
Metcon
Metcon (AMRAP – Reps)
8 Rounds:
20 Seconds Overhead Squats (45/35)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. *
