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
30 Seconds
Active Samson
Flutter Kicks
Good Mornings
Back Squats
Push-up to Down Dog
Hollow Hold
Elbows Rotations
Strict Presses
Active Spidermans
Push-up Plank Hold
Stiff Legged Deadlifts
Front Squats
Mobility
Couch Stretch: 45 Seconds Each Side
Up Dog: 30 Seconds
Movement Prep
Lunge Prep:
Establish Stationary Lunge Position
5 Reverse Lunges Each Side (In Place)
10 Walking Lunge Steps
Strict TTB Prep:
5 Toes to Kettlebell
10 Scap Pull-ups
10 Second L-Hang or Knee Up Hang
1-3 Strict Toes to Bar
Shoulder Press Prep:
15 Second Finish Position Hold
5 Head Tucks (Back and Forth)
5 Strict Press
Weightlifting
Shoulder Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge
Strict TTB Substitutions: (https://youtu.be/pep2G44op7A)
Reduce Reps
Toes as High as Possible
Toes to Kettlebell
Stretch/Mobility
Banded Shoulder Mobility
