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
:30 seconds each movement:
Easy Row
Push-up to Down Dog
Moderate Row
Active Samson + Air Squat at Top
Faster Row
Active Spidermans
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
2 Rounds (Slightly More Narrow for 2nd Round):
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – :30 Seconds (Quality over speed)
Movement Prep
5 Pausing PVC Overhead Squats (Pausing at Quarter Squat, Above Parallel, Parallel, Below Parallel)
10 PVC Overhead Squats (No Pause)
5 Empty Barbell Pausing Overhead Squats
5 Empty Barbell Overhead Squats (No Pause)
Weightlifting
Athletes will have 15 minutes to build to a heavy set of 3 Overhead Squats from the rack. Complete 5-7 controlled reps for warmup sets before moving onto heavier sets of 3.
Overhead Squat (Heavy set of 3)
Rehearsal
With Workout Weight:
1 Round
5 Calorie Row
3 Lateral Barbell Burpees
5 Overhead Squats
Metcon
Metcon (Time)
For Time:
50/40 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)
