Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
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
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch: 1 Minute Each Side
Couch Stretch: 1 Minute Each Side
Movement Prep
Toes To Bar
With a Partner:
10 Reps Each of PVC Toes to Bar
https://www.youtube.com/watch?v=q8JeVNzjtT4&feature=youtu.be
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10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
Deadlift
With a Partner:
10 Banded PVC Deadlifts
https://www.youtube.com/watch?v=Vnk9zT-8W9M&feature=youtu.be
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5 Pausing Deadlifts
Build to Lighter Weight
Rehearsal
1 Round
1-2-3: Toes to Bar
3-2-1: Deadlifts
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Build to Workout Weight
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1 Round
1-2-3: Toes to Bar
3-2-1: Deadlifts
Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
