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Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
2-3x:
10 Alternating Side Lunges
10 Light DB Strict Presses
10 meter Straight Leg Bear Crawl
10 meter Forward Crab Walk
10 meter Backwards Crab Walk
10 Banded Pass Throughs
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :45 Seconds
Chest Stretch/Scorpion – 45 Seconds
Child’s Pose – 45 Seconds
Weightlifting
Movement Prep
45 Seconds Foam Roller Good Mornings (https://youtu.be/BGhYsoHLgwk)
30 Seconds Barbell Hip Hinges (Hip to Knee)
10 Floor Push Downs (Mid-Shin to Knee)
5 Deadlifts
Build to Starting Weight
On the 1:30 x 7:
10 Anchored Sit-ups
7-6-5-4-3-2-1 Deadlifts
Deadlift (7-6-5-4-3-2-1)
*Build to heavy single
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
150′ Walking Lunge
9 Strict Handstand Push-ups
Rx Strict HSPU=full ROM (one abmat w/25# plates or the blue mat)
HSPU Substitutions:
1-2 abmats
Box Pike Push-ups
Pike Push-ups from the floor
*Goal is to stay strict–no kipping substitution!
