Run Wild

Hammonasset CrossFit – CrossFit


200 Meter Run

10 meter Line Drills :

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


Couch Stretch – :30 Seconds Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you. At the :30 second mark, move hands a touch more narrow.

Movement Prep

Running Drill

*Each Partner:

30 Seconds Pull in Place

100 Meter Run

Hang Power Snatch:

Establish Grip & Width

5 Hang Jump Shrugs (Jumping with Heels Down)

– – – – – – – – – – – – – – – – – – – –

Establish Receiving Position

3 Pausing Overhead Squats

3 Snatch Balances

– – – – – – – – – – – – – – – – – – – –

3 High Hang Power Snatches

3 Hang Power Snatches


Metcon (Time)

3 Rounds:

600m Run

21 Hang Power Snatches (75/55)
Sub/Modification for Running:

60/45 Cal Schwinn Bike

750/600 Meter Row