Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds
Easy Shuttle Runs
Walking Quad Stretch
Walking Knee to Chest
Moderate Shuttle Runs
Straight Leg Kicks
Cradle Stretch
Side Shuffle
Walking Samson
Walking Spidermans
Side Shuffle (Other Direction)
Air Squat + 3 Broad Jumps
Walkouts
Right Arm Farmers Carry
Left Arm Farmers Carry
Right Arm Front Rack Dumbbell Carry
Left Arm Front Rack Dumbbell Carry
Right Arm Overhead Dumbbell Carry
Left Arm Overhead Dumbbell Carry
Mobility
Pigeon Pose- 1 min each side
Couch Stretch- 1 min each side
Weightlifting
Bench Press (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Bench Press (AMRAP @ 60%)
Movement Prep
Each Arm With Lighter Weight:
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
Rehearsal
1 Round
8 AbMat Sit-ups
6 x 10 Meter Shuttle Sprints
4 Alternating Dumbbell Snatches (Lighter Weight)
Build to Workout Weight
1 Round
8 AbMat Sit-ups
6 x 10 Meter Shuttle Sprints
4 Alternating Dumbbell Snatches (Workout Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)
