Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200m Easy Row
10 Walking Samson Stretches
10 Air Squats
150m Moderate Row
10 Walking Spiderman Lunges
100m Fast Row
10 Push-up to Down Dog
Medicine Ball Warmup:
5 Stiff-Legged Deadlifts
5 Power Cleans
5 Front Squats
5 OH Presses
5 Squat Cleans
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. With your leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Child’s Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a medicine ball, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Movement Prep
Row: Review Proper Form
30 Seconds Easy Row
20 Seconds Moderate Row
10 Seconds Fast Row
Wall Ball: Establish Distance Away from Wall
5 Pausing Front Squats
5 Push Press
5 Wallballs
DB Snatch: *Each Arm With Lighter Weight:*
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
*Each Arm With Workout Weight:*
3 Deadlifts
6 Alternating Dumbbell Snatches
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest
*Score is LOWEST rep total across the five rounds.
(For example, if total reps across each round went 80-78-76-77-80, score for the day would be 76 reps)
