Announcements
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
250m Row
Then as a group :30 Seconds each movement
Easy Shuttle Sprint
Air Squat to Medicine Ball
Sit-ups
Easy – Moderate Shuttle Sprint
Medicine Ball Deadlifts
Active Samson
Moderate Shuttle Sprint
Medicine Ball Power Cleans
Active Spidermans
Faster Shuttle Sprint
Medicine Ball Thrusters
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Review all movements, allow time to build to workout weight on the bar and warmup/setup for all movements.
Metcon (Time)
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row
The workout flows as follows:
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
… (like the 12 Days of Christmas song is sung)
Continue this pattern until reaching 12-11-10-9-8-6-5-4-3-2-1, with the final repetition of the workout being the 1 Thruster at the finish.
