Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
2x:
10 Air Squats
5 Push-up to Down Dog
10 Scap Pull-ups
5 Band Pull-Apart + Band Pass Through
10 Kip Swings
5 Ring Rows
Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Banded Lat Stretch (off rig): 45 Seconds Each Side
Banded Chest Stretch (off rig): 45 Seconds Each Side
Movement Prep
Power Snatch Prep:
3 Snatch Grip Deadlifts
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Review Bench Press
Weightlifting
Bench Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Bench Press (AMRAP @65%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21/15 Calorie Row
3 Rounds of “Cindy”*
10 Power Snatches (110/75)
*”Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Pull-up Substitutions:
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Push-up Substitutions:
Push-ups to Box / Bench / Bar in Rack
