Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 min Row
1 min Bike
200m Run
30 sec each of:
Active Samson
Active Spiderman
Push-up to Down Dog
Barbell Good Mornings
Barbell Elbow Rotations
Barbell Front Squats
Mobility
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 – :45 Seconds
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.
Movement Prep
Coach led drills:
5 Clean Deadlifts
5 Hang High Pulls
5 Tall Cleans (https://www.youtube.com/watch?v=82INsv8OywE&feature=youtu.be)
3 High Hang Power Cleans
3 Hang Power Cleans
5 Power Cleans
Weightlifting
15 min to build to a heavy set of 5 touch and go reps
Power Clean (5 TNG Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
9/6 Calorie Row
9 Power Cleans (115/75)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
9/6 Calorie Row
7 Power Cleans (135/95)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
9/6 Calorie Row
5 Power Cleans (155/105)
