Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run/Row
:30 Seconds
Active Samson
Active Spidermans
Push-up to Down Dog
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Child’s Pose – :30 Seconds
Wrist Stretch – :30 Seconds
Squat Hold – 1 Minute
Weightlifting
15 mintues to build to a heavy single tempo pausing Front Squat.
PVC/Barbell Movement Prep:
5 Pausing Front Squats
5 Front Squats
Paused Front Squat
5 seconds down, 3 second pause in bottom.
Build to a heavy single.
Metcon
Toes to Bar Movement Prep:
10 Scap Pull-ups
10 Kip Swings (Focusing on Head Position)
3 Knees to Chest
3 Toes to Bar
Barbell Thruster Movement Prep:
5 Slow Strict Press (Focusing on Head Position)
5 Push Press
5 Front Squats
5 Thrusters
– – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
Metcon (AMRAP – Reps)
AMRAP 10:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
….
Up by (3s) until finish.
Score is total reps comleted in the 10 mintues
