Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds
Lateral Jumps Over Rope
Active Samson
Easy Single Unders
Active Spidermans
Higher Single Unders
:15 Second Push-up Plank Hold
:15 Second Bottom Position Hold (just above the floor)
1 Minute of 3 Push-ups + 6 Air Squats (For Quality)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest Stretch: 45 Seconds (alternating)
Pigeon Pose: 1 Minute Each Leg
Movement Prep
3 Clean Deadlifts
3 High Hang Jump Shrugs
– – – – – – – – – – – – – – – –
15 Second Receiving Position Hold
– – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Rehearsal:
1 Round
5 Calorie Row
5 Double Unders
5 Power Cleans (135/95)
5 Pushups
5 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/20 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
*1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
DU Substitutions:
Reduce Reps
1 Minute of DU Practice
75 Single Unders
