Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds each of:
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Partner Fish Game
The Fish Game is a game on the Concept 2 Erg that lasts 4 minutes total. We’ll partner up, with one buddy on the rower and the other behind on an AbMat. Each buddy will spend 2 minutes on the rower, switching at the half way point. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. Each time the buddy on the rower gets eaten, the partner on the AbMat will complete 5 sit-ups. The team with the highest score at the end of the 4 minutes wins!
Movement Prep
Partner Banded Ab-Mat Sit-up Drill: https://www.youtube.com/watch?v=mW-AXhp0XLg&feature=youtu.be
(Goal is to keep hips down to maintain midline control)
*Each Partner*:
:30 Seconds Controlled Banded AbMat Sit-ups
5 AbMat Sit-ups Without Band
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Banded Leg Drive Drill (rowing): https://www.youtube.com/watch?v=ihV4plAIUyM&feature=youtu.be
10 Band Resisted Strokes
:30 Seconds Easy Row Without Band
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Dumbbell Ground to Shoulder:
*With Lighter Weight*:
3 Single DB Deadlifts (one hand on each head of the dumbbell)
6 DB Ground to Shoulder (3 each shoulder, alternating)
*With Workout Weight*:
3 Single DB Deadliftsstre
6 DB Ground to Shoulder (3 each shoulder, alternating)
Metcon
Metcon (Time)
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Alternating Single DB Ground to Shoulder (two hand grip) (55/40)
50 AbMat Sit-ups
70/50 Calorie Row
