Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
2 Rounds:
10m Active Spidermans
5 Easy AbMat Sit-ups
5 Push-up to Down Dog
5 Air Squats
5 Moderate AbMat Sit-ups
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
Mobility
Pigeon Pose – :45 Seconds Each Leg
Child’s Pose – :30 Seconds
Banded Walks
Place the band just below the knee. Lower to a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, take 10 steps in each direction, followed by 10 squats. Repeat this for another 10 steps in each direction and 10 squats.
Weightlifting
Spend 15 minutes to build to a heavy set of 5. Athletes can take 3 warm-up sets before beginning their 3 working sets.
Back Squat (5-5-5)
Build to a heavy set of 5
Rehearsal
1 Round:
5 Kettlebell Swings
7 AbMat Sit-ups
9 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
