Hammonasset CrossFit – 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
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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!
