Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds
Quad Stretch
Knee To Chest
Banded Pass Throughs
Active Samson
Active Spidermans
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings
Banded Walks
10 Steps- each direction- then 10 Squats
5 Steps- each direction- then 5 Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold: 45 Seconds
Child’s Pose: 45 Seconds
Wrist Stretch: 45 Seconds
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups (Chest to Bar if Possible)
5 Lat Pressdowns (Kip Swing with Big Press Down)
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups (if RX+)
Establish Front Rack
5 Pausing Front Squats (Big Chest)
5 Front Squats (Slow on the Way Down, Spreading Floor)
Weightlifting
Athletes will have 15 minutes to buold to a heavy Front Squat Complex.
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
2 second pause at the bottom. Do not bounce out of the pause, focus on driving straight up.
Metcon
Metcon (Time)
3 Rounds:
10 Pull-ups (Rx+ Chest to Bar)
10 Front Squats (165/110)
20 Mountain Climbers
