In Over Your Head

Hammonasset Conditioning + Fitness – CrossFit


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


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 (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. *

Group Stretch