Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
2 min Row
5 Sit-ups
10 meter Walking Lunges
10 meter Bear Crawl
5 Tuck Jumps
5 Burpees
10 meter Broad Jumps
10 meter Crab Walk
5 Squat Jumps
Then 2 min Jump Rope
Strength
Teach/Review Sumo Deadlift High Pull (PVC and KB)
Superset
A1. Sumo Deadlift High Pull (15# bar or light/moderate KB) 5×5
A2. KB Weighted Good Mornings 5×5
A3. Plank Hold 5x 20 seconds
Sumo Deadlift High Pull (5×5)
Metcon
Metcon (2 Rounds for reps)
4 min AMRAP
10 KB SDHP
10 Russian KB Swings
40 Jump Rope Singles
*Rest 90 seconds
4 min AMRAP
10 Ball Slams
10 Wall Balls
40 Mountain Climbers
Game
Medicine Ball Races
Mark 2-4 starting lines and place a med ball at each. Place a cone approximately 3-5m in front of each starting line. Divide into groups, each team lining up behind its starting line. In a relay-race format the player at the front of the line gets into a crab-walk position and pushes the ball to the cone and back. Players can use any part of their body to move the ball. Once the ball and player cross the starting line the next player can begin.
(change it up—bear crawl, army crawl, walking, etc)
