Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
:30 Seconds each movement
Side Lunges
Active Spidermans
Air Squats
Active Samson
Slow PVC Front Squats
Push-up to Down Dog
Slow PVC Thrusters
Straight Leg Walkouts
Banded Walks
10 steps Left + 10 squats
10 steps Right + 10 squats
5 steps Left + 5 squats
5 steps Right + 5 squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Leg
Front Rack Stretch: 45 Seconds
Ankle Stretch: 45 Seconds Each Leg
Child’s Pose: 45 Seconds
Movement Prep
Pull-up Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Thruster Prep:
3 Pausing Front Squats
3 Push Press
3 Thrusters
– – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – –
3 Pausing Front Squats
3 Push Press
3 Thrusters
– – – – – – – – – – – – – – – –
Build to Workout Weight
Rehearsal
1 Round:
3 Thrusters
3 Pull-ups
2 Thrusters
2 Pull-ups
1 Thruster
1 Pull-up
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Finisher
Coach’s Choice Abs
