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
(Jogging Around Line of Kettlebells)
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Faster Jog
Side Shuffle (:15 Seconds Each Direction)
:15 Butt Kickers / :15 High Knees
:15 Bear Crawl / :15 Backwards Bear Crawl
Game
Kettlebell Game
Line the kettlebells in the middle of the floor. Divide class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. Play just one way down, down and back, or both. Play 2-3 rounds.
Mobility
Child’s Pose on Kettlebell: 1 Minute
Down Dog: 1 Minute
Kettlebell Thoracic Opener: 1 Minute
(https://youtu.be/SRhz8Nu7YwA)
Movement Prep
*With Lighter Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
15 Second Overhead Hold
5 American Kettlebell Swings
*With Workout Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 American Kettlebell Swings
**Today’s Bear Crawl position is with hips and shoulders square while maintaining a tight belly position. Picture balancing an object on your back.
15 Second Bear Crawl Plank (https://www.youtube.com/watch?v=J-p73eOdCeA)
50’ Bear Crawl
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl (Rx+: 50′ Handstand Walk)
