Tiger Blood

Hammonasset Conditioning + Fitness – CrossFit


200 Meter Run

10m Group Dynamics:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Front Rack Stretch – 1 Minute

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Overhead Stretch on Wall – 1 Minute

Place hands at shoulder width on the wall with arms fully extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Movement Prep


5 Clean Deadlifts (Empty Bar)

5 Clean Pulls

5 Clean High Pulls

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

5 Push Press

5 Tall Jerks

5 Push Jerks

Build to Light Weight

2 Clean Deadlifts

2 Clean Pulls

2 Clean High Pulls


With Lighter Weight

1 Round

5 Clean and Jerks

100 Meter Run

Build to Workout Weight

1 Round

3 Clean and Jerks

100 Meter Run


Metcon (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run


Couch Stretch

Banded Shoulder Mobility