Home Alone-At Home WOD
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2x:
30 Jumping Jacks
20 Mountain Climbers
10 Lunges
5 Burpees
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Jumping Lunges
Sit-ups
2x:
30 Jumping Jacks
20 Mountain Climbers
10 Lunges
5 Burpees
For Time:
50-40-30-20-10
Jumping Lunges
Sit-ups
300m Run or Row
:30 Seconds each movement
Side Lunges
Active Spidermans
Air Squats
Active Samson
Slow PVC Front Squats
Push-up to Down Dog
Slow PVC Thrusters
Straight Leg Walkouts
Banded Walks
10 steps Left + 10 squats
10 steps Right + 10 squats
5 steps Left + 5 squats
5 steps Right + 5 squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Couch Stretch: 1 Minute Each Leg
Front Rack Stretch: 45 Seconds
Ankle Stretch: 45 Seconds Each Leg
Child’s Pose: 45 Seconds
Pull-up Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Thruster Prep:
3 Pausing Front Squats
3 Push Press
3 Thrusters
– – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – –
3 Pausing Front Squats
3 Push Press
3 Thrusters
– – – – – – – – – – – – – – – –
Build to Workout Weight
1 Round:
3 Thrusters
3 Pull-ups
2 Thrusters
2 Pull-ups
1 Thruster
1 Pull-up
21-15-9
Thrusters, 95# / 65#
Pull-ups
Coach’s Choice Abs
2x:
200 meter row
10 spiderman lunges
10 air squats
10 banded pass thrus
10 figure 8’s (each arm)
Tabata Your Way:
1: strength
2: gymnastic
3: cardio
4: strength
5: gymnastic
6: cardio
7: strength
8: gymnastic
9: cardio
Your choice:
strength: barbell movements, db movements, ring dips, etc
gymnastic: pull ups, push ups, ttb, HSPU, box jumps, rope climbs, etc.
cardio: running, rowing, burpees, DU, etc
*come with an idea of what movements you would like to work on!
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
200 Meter Run
Group Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Review Box Jumps & Deadlifts–Impact/Weight Shift (https://youtu.be/BQiT-T6oj1c)
Box Jump Prep:
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Lower Box)
3 Box Jumps (Workout Box)
Deadift Prep:
15 Second Bottom Position Hold (Finding Balance Point)
5 Deadlifts
15 minutes to build to Heavy Set of 5
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
8 minute AMRAP:
5 walkouts with push ups
10 air squats
15 sit ups
200 meter run/row
35 minute AMRAP:
50 burpees
100 wall balls
150 deadlifts or push press
200 DU or 600 singles
250 meter row/200 meter run (each)
*one partner works while the other rests
*reps are to be split evenly
*alternates who gets on the rower first/runs first each round
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
1 Minute Row
8 Active Spidermans
10 Scap Pull-ups
:30 sec Child’s Pose
1 Minute Row
8 Active Samson + Air Squat at Top
5 Kip Swings
:30 sec Up Dog
1 min Row
5 Push-up to Down Dog
3 Knees to Chest + 3 Toes to Bar
:30 sec Wrist Stretch
Barbell Warm-up:
10 Second Clean Receiving Position Hold
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
10 Second Jerk Receiving Position Hold
4 Push Jerks
3 Clean and Jerks
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weights
In Teams of 2
3 Rounds:
50 Calorie Row
30 Toes to Bar
In Time Remaining:
30 Clean and Jerks (75/55)
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Cleans and Jerks (165/115)
30 min time cap
Score = total reps on the Clean and Jerks. If teams finish mark 180 reps as score and write time in the notes.
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
3 Rounds:
40 Jump Rope Singles
20 air squats
10 pass thrus
10 figure 8’s
10 side squats each way
BOXCAMP: Atheles rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the heavy bag station.
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
300m Run or Row
:30 Seconds
Lateral Hops Over PVC Pipe
Active Samson
PVC Pass Throughs
Air Squats
PVC Around the Worlds
Push-up to Down Dog
PVC Overhead Squats
Active Spidermans
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
(https://youtu.be/3olsIRhMivc)
3 Pausing Snatch Deadlifts
3 Pausing Power Snatches
3 Power Snatches
5 Tempo Overhead Squats (3 Seconds Down, 1 Second Up)
5 Overhead Squats
3 Snatch Balances
2 High Hang Squat Snatches
2 Hang Squat Snatches
2 Squat Snatches
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
With a 15 min running clock build to a heavy snatch complex. The first 5 minutes should be very light and hyper focused on mechanics. The last 10 min should be used for making bigger jumps and taking more rest between sets.
Build to a Heavy Complex:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
This complex should be done unbroken, hold onto the bar for all three reps.
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
5 Rounds @ easy pace:
40 Jump Rope Singles (20 DU)
10 Jabs per Arm
20 Mountain Climbers
5 Front Kicks per Leg
10 Walking Lunges
BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the heavy bag station.
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
:30 Seconds
(Jogging Around Line of Kettlebells)
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Faster Jog
Side Shuffle (:15 Seconds Each Direction)
:15 Butt Kickers / :15 High Knees
:15 Bear Crawl / :15 Backwards Bear Crawl
Kettlebell Game
Line the kettlebells in the middle of the floor. Divide class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. Play just one way down, down and back, or both. Play 2-3 rounds.
Child’s Pose on Kettlebell: 1 Minute
Down Dog: 1 Minute
Kettlebell Thoracic Opener: 1 Minute
(https://youtu.be/SRhz8Nu7YwA)
*With Lighter Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
15 Second Overhead Hold
5 American Kettlebell Swings
*With Workout Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 American Kettlebell Swings
**Today’s Bear Crawl position is with hips and shoulders square while maintaining a tight belly position. Picture balancing an object on your back.
15 Second Bear Crawl Plank (https://www.youtube.com/watch?v=J-p73eOdCeA)
50’ Bear Crawl
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl (Rx+: 50′ Handstand Walk)
