Hammonasset CrossFit – CrossFit
Warm-up
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
Mobility
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
https://www.youtube.com/watch?v=H1CcRuK21Zc
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
Rehearsal
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
Metcon (Time)
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run
Stretch/Mobility
Couch Stretch
Banded Shoulder Mobility
