Bodyguard

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

20 Easy Shuttle Runs

10 Medicine Ball Deadlifts

15 Moderate Shuttle Runs

10 Medicine Ball Strict Presses

10 Faster Shuttle Runs

10 Medicine Ball Slams

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose on Medicine Ball – 1 Minute

Squat Hold – 1 Minute

Movement Prep

With PVC

3 Point Hinge Drill:

5 Barbell Good Mornings

5 Hinges (Hip to Knee)

5 Deadlifts

Weightlifting

15 minutes to build to a set of 3 deadlifts. Focus should be on technique for ALL 3 reps.

Deadlift (Build to a heavy set of 3)

Movement Prep

Wall Ball Prep:

5 Front Squats

5 Push Press

5 Max Height Wallballs

5 Wallballs

Rehearsal:

1 Round

5 Deadlifts

50 Meter Run

5 Wallballs

50 Meter Run

Metcon

Metcon (Time)

3 Rounds:

25 Deadlifts (135/95)

200 Meter Run

25 Wallballs (20/14)

200 Meter Run
If unable to run substitute one of the following:

15/10 Calorie Row

20/15 Calorie Schwinn Bike

Stretch/Mobility

Share