No Brainer

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds (with 10#-15# plate)

Easy Shuttle Runs

Active Samson

Plate Hops

Moderate Shuttle Runs

Active Spidermans

Plate Ground to Overhead

Faster Shuttle Runs

Push-up to Down Dog

Plate Counterbalance Squat (Press Away on Descent)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Pigeon Pose: 1 Minute Each Side

Ankle Stretch Off Plate: 30 Seconds Each Side

Movement Prep

Plate Hops Prep: (demo:

Establish Athletic Stance

15 Seconds Medium Plate Hops

15 Seconds Fast Plate Hops

Shuttle Sprint Prep:

5 Easy Shuttle Runs (Pull, Not Push)

5 Faster Shuttle Runs (Tight Body)

Power Clean Prep:

3 Clean Deadlifts

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

**Build to Starting Weight**


Metcon (Time)

On the 3:00 x 5 Rounds:

21 Plate Hops (45# plate)

12 Shuttle Sprints

6 Power Clean
Build in load on the Power Cleans each round. Note heaviest set in the comments. Score is slowest round.

Group Stretch