Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
2x:
5 Push-up to Down Dog
10 Walking Lunges
10 PVC Pass Throughs
10 Barbell Elbow Rotations (5 each side)
5 Barbell Shoulder Presses
25 DUs/50 Singles
Mobility
Front Rack Stretch – :45 Seconds
Wrist Stretch – :45 Seconds
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)
Weightlifting
Review STO movements.
Every minute for 3 minutes:
Shoulder Press x 3
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Every minute for 3 minutes:
Push Press x 3
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Every minute for 3 minutes:
Push Jerk x 3
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Every 2 minutes for 6 mintues:
Split Jerk
Set 1: x3
Set 2: x2
Set 3: x1
**Build in weight on each set of each EMOM
Split Jerk (Heavy Single or 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders (120 Singles or 1 min DU practice)
20/15 Calorie Row
10 STO (125/85)
