Hammonasset CrossFit – CrossFit
Warm-up
200m Run
10 meter Quad Stretch
10 meter Knee to Chest
10 meter Frankenstein Kicks
200m Row
10 meter Cradle Stretch
10 meter Walking Samson
100m Run
5 Walkouts w/push-up
10 meter High Knees
10 meter Butt Kickers
100m Row
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
Review DB Strict Press and Deadlift, then move into drills.
DB Drill:
(With dumbbells in the front rack, stand as close as possible to a wall. With a tight body complete dumbbell strict presses while trying to avoid touching the wall with the front bell. Keep weight centered on body instead of leaving it out front)
*With Light Set of Dumbbells*:
10 Strict Presses Against Wall
5 Strict Press Away From Wall
*With Workout Weight Dumbbells*:
5 Strict Presses Against Wall
5 Strict Presses Away From Wall
Banded Deadlift Drill:
(Use a partner–or attach one side of the band to a post–while the other end is around the middle of the barbell. Partner will hold band and step back to generate some tension and complete 10 empty bar deadlifts. Use lats to pull the bar into the body as the band tries to pull it away)
10 Empty Barbell Banded Deadlifts
5 Empty Barbell Deadlifts
– – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weights
Weightlifting
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
*Same weight across on dumbbell strict presses. Dumbbell weight should be challenging, but an unbroken set each time. Build to heavy single deadlift.
Deadlift (7-6-5-4-3-2-1)
Build to a heavy single
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Optional substitues for running:
2000/1600 Meter Row
160/115 Calorie Schwinn Bike
