Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
10 Active Spidermans
:30 Second PVC Pass Throughs
10 Active Samson
1 Minute PVC Lat Stretch (:30 sec right hand on top, :30 sec left hand on top)
5 Push-up to Down Dog
:30 Second PVC Hinge Drill
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
5 Overhand Grip Deadlifts
5 Mixed Grip Deadlifts
5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)
– – – – – – – – – – – – – – – – – – – –
5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)
3 High Hang Power Cleans
3 Hang Power Cleans
– – – – – – – – – – – – – – – – – – – –
15 Second Receiving Position Hold
5 Push Jerks
Full “DT” Complex With Empty Bar
– – – – – – – – – – – – – – – – – – – –
Move to Deadlift Strength Portion
Weightlifting
Deadlift (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Metcon
Metcon (Time)
5 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
