Chin Music

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

1 Minute each:

200m Run

Active Spidermans

Plank Hold

45 Seconds each:

Moderate Row

Active Samson

Arch Hold (on belly, superman position)

30 Seconds each:

100m Run

Push-up to Down Dog

Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics

Athletes will have 4 sets (during the EMOM) to attempt max pull-ups. Score will be the highest rep count in a single set.

12 min EMOM:

1. 15 Second Hollow Hold on Bar

2. 10 Scap Pull-ups

3. 1 set Max Strict Pull-ups

Pull-ups

Max STRICT Pull-ups in a single set.

Metcon

Deadlift Prep:

10 Contract/Relax with Barbell (Lats)

5 Top Half Deadlifts

5 Bottom Half Deadlifts

5 Deadlifts

————————

Build to workout weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Deadlifts (155/105)

100m Run
Pull-up Substitutions:

Reduce Reps

Banded Strict Pull-ups

Ring Rows

**Stay STRICT today!

Stretch/Mobility

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