Stomping Grounds

Hammonasset Conditioning + Fitness – CrossFit


5 Minutes For Quality:

5 Calorie Row

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch: 1 Minute

Wrist Stretch: 45 Seconds

Ankle Stretch: 30 Seconds Each Side


Review Front Squat movement and allow athletes time to warm up DUs.

Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:

200m Run

25 Double Unders

5 Front Squats
Athletes will build in front squat load over the six rounds, taking the barbell from the floor. Record total time it takes to complete each round and note the loads used on each in the comments

DU Substitutions:

Reduce Reps

30 Seconds of DU Practice

50 Single Unders