Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
Active Samson
Knuckle Drags
Activer Spidermans
Push-up to Down Dog
15 Seconds:
Front Plank
Air Squats
Push-ups
Front Plank
Air Squats
Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose + Wrist Stretch: 1 Minute Each Leg/Wrist
Movement Prep
Review Bench Press, Hang Squat Clean and Deadlift.
Give athletes 10 minutes to warm-up to each movement starting weight.
Metcon
Rest 3 minutes between AMRAPs.
Metcon (AMRAP – Reps)
AMRAP 7:
15 Bench Press (115/80)
15 Bench Press (135/95)
AMRAP Bench Press (155/105)
Metcon (AMRAP – Reps)
AMRAP 7:
15 Hang Squat Cleans (95/65)
15 Hang Squat Cleans (115/80)
AMRAP Hang Squat Cleans (135/95)
Metcon (AMRAP – Reps)
AMRAP 7:
15 Deadlifts (185/135)
15 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
