Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds
Plate Hops
Quad Stretch
Knuckle Drags
Plate Push Presses
Active Samson
Active Spidermans
Plate High Pulls
Push-up to Down Dog
Air Squats
Plate Ground to Overhead
Side Lunges
Plate Counterbalance Squats (Press Away From Body During Squat)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Box Supported Ankle Stretch: 1 Minute
Child’s Pose on Box: 1 Minute
Movement Prep
Wall Balls
20 Seconds Bottom Position Hold (With Ball)
5 Push Press
5 Thrusters
5 Wall Balls
Box Jumps
5 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Short)
3 Box Jumps (Medium)
3 Box Jumps (High)
Row
40 Seconds Slow Row (Focus on Hands Before Knees)
Sumo Deadlift High Pull
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)
Push Press
5 Strict Press
5 Second Dip Hold
5 Push Press
Rehearsal
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Press
5 Calorie Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Rx:
Wall Ball 14#
Barbell 55#
Box 20″
