Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 45 Seconds
Ankle Stretch: 30 Seconds Each Side
Metcon
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
