Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Concept 2 Rower: Fish Game (4 minutes)
30 Seconds:
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Single Arm Front Rack Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Movement Prep
Barbell Burpee Prep:
4 Hops Over Barbell (Pulling Feet Back)
2 Lateral Bar Burpees
Push Jerk Prep:
5 Dips
5 Dips & Drives (No Arms)
5 Push Jerks
Deadlift Prep: Pull vs Push
(https://www.youtube.com/watch?v=gA4T-BJtSHU&feature=youtu.be)
5 Bottom Half Deadlifts (Mid-Shin to Knee)
5 Full Deadlifts
Weightlifting
Deadlift (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
