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Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
5 Push-up to Down Dog
10 PVC Pass Throughs
50 Single Unders
5 Burpees
10 PVC Figure 8’s (5 each direction)
50 Mountain Climbers
5 Walkouts
10 Box Step-ups + 5 Box Jumps
25 DUs/50 Single Unders
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
Child’s Pose on Low Box or Med Ball – 1 Minute
Box Supported Ankle Stretch – :45 Seconds
Metcon
Movement Prep:
3 Snatch Grip Deadlifts
3 High Hang Jump Shrugs
3 Hang Muscle Snatches
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
– – – – – – – – – – – – – – – – – –
Build to All Three Barbell Weights
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 min
DU Movement Substitutions:
Reduce Reps
200 Single Unders
1:30 Double Under Practice
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
