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 CrossFit – MS Strength & Conditioning
Warm-up
200 Meter Run
10m:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Wall Supported Ankle Stretch – :30 Seconds
Putting the hands on a wall or post for support, pedal the heels back and forth towards the ground to stretch the calves.
Movement Prep
3 Clean Deadlifts
3 Clean Pulls
3 Banded Clean Deadlift
3 Banded Clean Pulls
3 Muscle Cleans
3 Hang High Pulls
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
Build to Lighter Weight
3 Power Cleans (With 2 Second Pause Above the Knee)
– – – – – – – – – – – – – – – – – – – –
Build to Middle Weight
Rehearsal
1 Round
50 Meter Run
5 Power Cleans
50 Meter Run
Build to Workout Weight
1 Round
50 Meter Run
5 Power Cleans
50 Meter Run
Metcon
Metcon (Time)
5 Rounds for Time:
100 Meter Run
10 Power Cleans
100 Meter Run
