Announcements
Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40 Seconds : 20 Seconds
Active Samson : Medicine Ball Deadlifts
Active Spidermans : Squats to Medicine Ball
Push-up to Down Dog : Medicine Ball Ground to Overhead
Air Squats : Medicine Ball Slams
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest Stretch: 1 Minute
Down Dog: 45 Seconds
Medicine Ball Squat Hold: 1 Minute
Movement Prep
Wallball Prep:
10 Buddy Squats (https://youtu.be/0tw6TfNekDk)
5 Front Squats
5 Push Press
5 Wallballs
Burpee Prep:
3 Spidermans (Each Leg)
3 Jump Squats
3 Lateral Barbell Burpees
Deadlift Prep:
5 Hips First Deadlifts (No Bar)
5 Hips & Shoulders Together Deadlifts (No Bar)
5 Empty Barbell Deadlifts
**Build to workout weights**
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
