Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
10 Scap Pull-ups
5 Step-ups (Each Leg)
10 Kip Swings
5 Box Jumps (Smaller Height)
5 Knees to Chest
5 Toes to Bar
5 Box Jumps (Workout Height)
10 meter Group Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Cradle Stretch
Walking Samson
3 Walkouts => Bear Crawl
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Child’s Pose on Box: 1 Minute
Box Supported Ankle Stretch: 30 Seconds
Weightlifting
Movement Prep:
5 Strict Press
5 Dip & Pops (Just Legs)
5 Push Presses
Shoulder Press (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Shoulder Press (AMRAP @60%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
2 Push Presses (95/65)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (95/65)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (95/65)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish
