Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds
*Using 10# Plate*
Forward Jumps to Plate
Active Samson
Lateral Jumps Over Plate
Active Spidermans
In and Out Jumps to Plate
Push-up to Down Dog
Ankle stretch each leg
Front Rack Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
Establish Strong Upper Back
5 Deadlifts
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
Weightlifting
Give athletes 15 minutes to build to a heavy single.
Power Clean (5-5-3-3-1)
55%-65%-75%-85%-90%
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
Sub :45 seconds double under attempts OR 15 Burpees
