Hammonasset CrossFit – CrossFit
Warm-up
200 Meter Run
10 meter Line Drills :
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
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
Mobility
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
https://www.youtube.com/watch?v=45s0oAmM-98&feature=youtu.be
*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
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
