Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds
Active Spidermans
Plate Ground to Overhead
Active Samson
Plate Squats (Pressing Away)
Push-up to Down Dog
Plate Overhead Reverse Lunges
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Movement Prep
Deadlift:
3 Reps:
3 Second Hold at 1 Inch
3 Second Hold at Knees
3 Second Hold at Pockets
Stand
Hang Power Clean:
3 Reps:
3 Second Hold at Knees
3 Second Hold at Pockets
3 Second Hold in Catch
Push Jerk:
3 Reps:
3 Second Hold in Dip
3 Second Hold in Catch
https://www.youtube.com/watch?v=uVYCLYbLL3I&feature=youtu.be
Weightlifting
Spend 15 minutes to building to heavy sets of 5-4-3-2-1. Take 3-4 sets to warm up before beginning the working set of 5.
Push Jerk (5-4-3-2-1)
Rehearsal
Transition from the rig to the floor, load the bar for your Metcon weight, then:
1 Round
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
…
Climb by 3 Reps Until the Finish
Score is total reps completed:
Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps
