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 Second : 1 Minute
Easy Single Unders : Active Samson + Air Squat at Top
Higher Single Unders : Active Spidermans
Quick Single Unders : Walkouts + Push-up
Mobility
Pigeon Pose: 30 Seconds Each Side
Chest Stretch on Post: 30 Seconds Each Side
Movement Prep
Double Under Prep:
Establish Starting Position
15 Seconds Easy Single Unders
15 Seconds Fast Single Unders
15 Seconds Double Under Practice
Air Squat Prep:
Establish Set-up Stance
5 Pausing Air Squats (Top and Bottom)
5 Air Squats
Push-up Prep:
15 Second Push-up Top Plank Hold
15 Second Active Bottom Hold (Chest Touching)
3 Pausing Push-ups (Pausing on Ground and Lockout)
3 Push-ups
Rehearsal
1 Round:
15 Double Unders
10 Air Squats
5 Push-ups
Metcon
Metcon (Time)
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups
DU Substitutions:
Reduce Reps
Double Under Practice (2:30, 2:00, 1:30, 1:00, :30)
2x Single Unders (200-160-120-80-40)
Finisher
Coach’s Choice Abs/Group Stretch
