Hammonasset CrossFit – CrossFit
Warm-up
:30 seconds each movement
10 meter Easy Shuttle Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
10 meter Moderate Shuttle Jog
Alternating Side Lunge
Walking Samson
Walking Spiderman
10 meter Faster Shuttle Jog
Push-up to Down Dog
Air Squats
Side Shuffles (:15 Seconds In/Out)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – :45 Seconds Each Side
Wrist Stretch on Box – :45 Seconds
Child’s Pose on Box – :45 Seconds
Movement Prep
(https://youtu.be/UqC0O2I0bCg)
Box Jump Prep:
5 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
5 Box Jumps (Shorter Box)
Front Squat Prep (choose box/plate height that is comfortable)
3 Jumps Off Box (Above Parallel)
3 Jumps Off Box + Squat
With barbell:
3 Pausing Front Squats
3 Front Squats
Power Clean Prep
3 Jumps Off Box + Elbows
With barbell:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Push Jerk Prep
3 Jumps Off Box + Punch
With barbell:
5 Push Jerks
Pull-up Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Burpee Prep
3 Push-ups
3 Jump Squats
3 Lateral Barbell Burpees
Build to Workout Weights on Barbell
Metcon
Metcon (Time)
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
