Chain Reaction

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

60 Seconds

Easy Row

Active Spidermans

40 Seconds

Moderate Row

Active Samson

20 Seconds

Fast Row

Push-up to Down Dog

Modified Barbell Warmup

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbows Rotations

5 Good Mornings

5 Back Squats

Mobility

Wrist Stretch: 45 Seconds

Front Rack Stretch: 1 Minute

Child’s Pose: 45 Seconds

Movement Prep

Pull-Ups

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick-Pops*

3 Pull-ups

Power Cleans

15 Second Receiving Position Hold

5 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Push Jerks

15 Second Receiving Position Hold

5 Push Press

5 Push Jerks

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

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