Satan’s Whiskers

Hammonasset Conditioning + Fitness – CrossFit


: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


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)


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 (Time)

3 Rounds:

10 Pull-ups (Rx+ Chest to Bar)

10 Front Squats (165/110)

20 Mountain Climbers