Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
PVC Pass Through
Easy Single Unders
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Faster Row
PVC Overhead Squats
Double Unders or Attempts
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Squat Therapy: 45 Seconds
Ankle Mobility with Barbell: 1 Minute
Squat Therapy: 45 Seconds (Re-test Squat Therapy)
Movement Prep
Hang Power Snatch Prep:
5 Hip Hinges (Pockets to Top of Knee)
2 High Hang Power Snatches
2 Hang Power Snatches
OH Squat Prep:
10 Slow PVC Waiter Overhead Squats (https://youtu.be/dKbJentq1ic)
5 Slow PVC Regular Overhead Squats
5 Pausing Barbell Overhead Squats (2 Seconds In Bottom)
Review Back Squat then move into weightlifting portion.
Weightlifting
Back Squat (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/25 Calorie Row
