Announcements
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
*Warmup performed with light dumbbells.*
200m Light Jog
10 Active Samson
200m Moderate Jog
10 Slow Air Squats
25m Farmers Carry (Right Arm)
25 Jumping Jacks
25m Farmers Carry (Left Arm)
5 Push-up to Down Dog
25m Farmers Carry (Both Arms)
10 Active Spidermans
Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Mobility
Dumbbell Ankle Stretch – 45 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.
Squat Hold – 1 Minute
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal is to get hips as close to the heels as possible and drive the knees out while keeping the heels on the ground.
Movement Prep
Double Under Prep:
15 Seconds Easy Singles
15 Seconds Higher Singles
15 Seconds Double Unders Practice
– – – – – – – – – – – – – – –
*All Movement Prep Performed with Lighter Dumbbells*
Power Clean Prep:
5 Dumbbell Deadlifts
3 High Hang Dumbbell Power Cleans
3 Hang Dumbbell Power Cleans
3 Dumbbell Power Cleans
– – – – – – – – – – – – – – –
Hang Squat Clean Prep:
5 Dumbbell Front Squats
3 Dumbbell Hang Power Cleans + Front Squats
3 Dumbbell Hang Squat Cleans
– – – – – – – – – – – – – – –
Push Press Prep:
5 Dumbbell Strict Press
5 Dumbbell Push Press
– – – – – – – – – – – – – – –
Reverse Lunge Prep:
Establish Bottom Lunge Position
6 Bodyweight Reverse Lunges
6 Dumbbell Reverse Lunges
– – – – – – – – – – – – – – –
Thruster Prep:
5 Dumbbell Thrusters
Rehearsal
With Workout Weight:
1 Round
5 Double Unders
2 Dumbbell Power Cleans
5 Double Unders
2 Dumbbell Hang Squat Cleans
5 Double Unders
2 Dumbbell Push Presses
5 Double Unders
2 Dumbbell Reverse Lunges
5 Double Unders
2 Dumbbell Thrusters
Metcon
Metcon (AMRAP – Reps)
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
RX Dumbbells: 50/35
Scaling Options:
Lighter DB weight
60 Single Unders or 45 Seconds Double Under Practice
