Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
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.
