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
20 Seconds
Easy Jog Around Boxes
Quad Stretch
Straight Leg Kicks
Side Lunges
Moderate Jog Around Boxes
Cradle Stretch
Walking Samson
Deep Side Lunges
Faster Jog Around Boxes
Walking Spidermans
Push-up to Down Dog (In Place)
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Elevated Front Rack Stretch (on box): 1 Minute
Calf Stretch on Box: 45 Seconds Each Side
Movement Prep
Rowing Prep:
40 Seconds Easy Heels Down Row
Box Over Prep: (high vs low hips https://youtu.be/f_12dxYChKU)
5 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Deep Box Jump Overs (Lower Box)
3 Tall Box Jump Overs (Lower Box)
3 Deep Box Jump Overs (Workout Box)
3 Tall Box Jump Overs (Workout Box)
Front Squat Prep:
5 Pausing Front Squats (Focusing on Chest Up, Heels Down, Knees Out)
5 Tempo Front Squats (Focusing on Elbows Up)
**Build to Workout Weight**
Metcon (Time)
3 Rounds:
500 Meter Row
12 Front Squats (135/95)
21 Box Jump Overs (24/20)
Metcon
Finisher
Coach’s Choice Abs/Core Work
