Hammonasset Conditioning + Fitness – CrossFit
Warm-up
250m Easy Row
1 Minute
Wide PVC Pass Throughs
Active Samson
1 Minute
PVC Fig 8’s (switch direction at :30)
Active Spidermans
1 Minute AMRAP (For Quality)
3 Push-ups
5 Sit-ups
7 PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Review Hang Power Snatch & OH Squat– (https://youtu.be/QTt8gxYffv0)
With barbell or PVC:
15 Second Overhead Hold (Wrapping the Lats)
5 Pausing Overhead Squats
3 Overhead Squats
12 min EMOM
Every minute perform:
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
Start light, build every 2-3 rounds. Record final weight on OH Squat.
Overhead Squat
Movement Prep
HSPU Prep:
:15 Second Handstand Hold Against Wall (Athletes Not Doing HSPU: Hold Bar Overhead or Push-up Position)
3 Kick Ups & Lowers (Athletes Not Doing HSPU: 3 Presses with Negative at Lighter Weight)
3 Strict/Kipping Handstand Push-ups (Athletes Not Doing HSPU: 3 Presses at Workout Weight)
Deadlift Prep:
5 Romanian Deadlifts
5 Hip Hinges (Hips to Knees)
5 Full Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
HSPU Substitutions:
HSPUs with Feet on Box
5 Barbell Strict Press
15 Push-ups
