Tight Ship

Hammonasset Conditioning + Fitness – CrossFit


200m Easy Row

10 meter Active Spidermans

10 Banded Pass Throughs (blue or green)

200m Easy Jog

10 meter Active Samson + Air Squat at Top

10 Banded Pull-Aparts (orange or red)

100m Sprint Row

10 Push-up to Down Dog

10 Slow Banded Good Mornings

100m Sprint Run


Chest Stretch (aka Scorpion Stretch) – 1 Minute

Lay on chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for 1 minute.

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.

Movement Prep

Strict Pull-up Prep:

:20 Second Hollow Hold

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

Push-up Prep:

:20 Second Plank Hold

5 Push-ups

Air Squat Prep:

5 Pausing Air Squats

5 Air Squats


Metcon (AMRAP – Rounds and Reps)


15/12 Calorie Row OR 200m Run

1 Round of “Strict Cindy”

1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
Strict Pull-up Substitutions:

Reduce Reps

Banded Pull-ups

Ring Rows

Push-up Substitutions:

Reduce Reps

Push-ups to Box, Bench, or Bar in a Rack

Plan to be a little more aggressive on the air squats and row/run knowing that those aren’t quite as metabolically challenging. Use the upper body movements as an opportunity to move controlled, move well, and recover the breath for the other two movements.