Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
10 meter Dynamic Movements:
Quad Stretch
Knee to Chest
Frankenstein Walks
Knuckle Drags (https://www.youtube.com/watch?v=sIaxGboY1-s)
Side Lunge
Cradle Stretch (https://www.youtube.com/watch?v=PAn_dHrr2QU)
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Box Supported Ankle Stretch – 1 Minute
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Front Rack Stretch – 1 Minute
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 – 1 Minute
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. At the :30 second mark, face fingertips away from the body.
Movement Prep
Running Movement Prep
5 Falling Starts (Standing Tall – Relax Ankles to Lean Forward – 10 Meter Run)
Burpee Box Jump Over Movement Prep
3 Step-ups (Each Leg)
3 Light Med Ball Tosses (over head–practice triple extension)
3 Heavier Med Ball Tosses
3 Workout Height Box Jumps
3 Burpees
3 Burpee Box Jump Overs
Power Clean Movement Prep
3 Hang Jump & Shrugs
3 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Build to Workout Weight
Rehearsal
50 Meter Run
3 Power Cleans
50 Meter Med Ball Run
3 Burpee Box Jump Overs
Metcon
Metcon (Time)
For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter Med Ball Run (20/14)
21 Burpee Box Jump Overs (24/20)
