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
:30 Seconds
Easy Row
Active Spidermans
Front Rack Stretch
Moderate Row
Active Samson
Pigeon Pose + Wrist Stretch (Right Side)
Faster Row
Air Squats
Pigeon Pose + Wrist Stretch (Left Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
(https://youtu.be/ZTEQbmVYDjM)
2 High Hang Flat Footed Clean Pulls
2 Hang Flat Footed Clean Pulls
2 Flat Footed Clean Pulls
– – – – – – – – – – – – – –
2 High Hang Flat Footed Power Cleans
2 Hang Flat Footed Power Cleans
2 Flat Footed Power Cleans
– – – – – – – – – – – – – –
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
Weightlifting
Every 2 min for 12 mintues:
Squat Clean Complex
*May build every round or every other round.
Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
Must hold onto the bar until all three reps are completed unbroken.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Row
9 Power Cleans (95/65)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Row
7 Hang Squat Cleans (115/80)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Row
5 Squat Cleans (135/95)
