Belly Flop

Hammonasset Conditioning + Fitness – 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)

Group Stretch

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