Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
Easy Row
Bodyweight Good Mornings
Moderate Row
Active Spidermans
Faster Row
Active Samson
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Hinge – 1 Minute
Box Supported Ankle Stretch – 45 Seconds
Movement Prep
Rowing:
Establish Catch Position
20 Seconds Just Legs (Shoulders Stay Forward of Hips)
20 Seconds Easy Full Strokes
20 Seconds Moderate Full Strokes
Box Jumps:
5 Step-ups (each leg)
10 Small Hops
10 Tall Hops
5 Box Jumps
Deadlifts:
5 Pausing Deadlifts (2 Seconds at the Knee)
5 Deadlifts
Build to Lighter Weight
3 Pausing Deadlifts
3 Deadlifts (2 Seconds at the Knee)
Spend 10-12 min building to deadlift workout weight.
Optional sets:
5-8 reps @50% Bodyweight
5-8 reps @75% Bodyweight
3-5 reps @85% Bodyweight
3-5 reps @95% Bodyweight
3 reps @Bodyweight
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Scaling Options:
Deadlift at 55-60% of 1RM
Step-ups or low box jumps
Finisher
Coach’s Choice Abs
