Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
3x:
200 meter row
15 air squats
20 walking lunges
10 sit ups
10 push ups
Weightlifting
Teach Sumo Deadlift with PVC. Split into 2 groups and rotate EMOM style every :45 sec for 5 rounds.
Group 1:
Sumo Deadlift x5
Group 2:
Anchored Sit-ups x10
Sumo Deadlift (5-5-5-5-5)
Metcon
Metcon (No Measure)
20 min EMOM
Min 1: Jump Rope :40 sec
Min 2: KB Sumo Deadlift x10
Min 3: Burpees x 10
Min 4: Ring Rows x10
Min 5: Rest
Game
Frogger
Grab a partner and one wall ball
Athletes stand opposite a partner in two lines approximately 2 mats apart. One athlete in each pair is holding a 4#-6# medicine ball. One person (the Frog) waits at the end of the column. At the start of the game, everyone but the Frog gets into the bottom of the squat position and rolls (NO THROWING!!!) the medicine ball between partners. The medicine balls represent the “cars” the Frog is trying to get past. The Frog attempts to frog-hop down the column without getting tagged by the medicine balls. Players take turns getting to be the Frog
