Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
Pigeon Pose: 1 Minute Each Side
Ankle Stretch Off Plate: 30 Seconds Each Side
Movement Prep
Plate Hops Prep: (demo: https://www.youtube.com/watch?v=1zSECvHUxcU&feature=youtu.be)
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
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.
