Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Rower Game with Burpee Penalty
AMRAP 4:
4 Calorie Row
8 Air Squats
Roll Med Ball to Target*
* Must roll a medicine ball to knock down a foam roller 10 meters away. If you miss, 4 burpee penalty. If you make it, you’re back on the rower for another round. Most rounds and reps wins. Go as easy or hard as you’d like.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold: 1 Minute
Chest Stretch: 1 Minute
Movement Prep
Review Back Squat
Hang Squat Clean Prep: (https://www.youtube.com/watch?v=HCAMvjRuUHE&feature=youtu.be)
4 Jump Shrugs
4 High Pulls
3 High Hang Power Cleans
3 Hang Power Cleans
2 High Hang Squat Cleans
2 Hang Squat Cleans
Weightlifting
Back Squat (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Metcon (Time)
For Time:
50 Burpees
40/35 Calorie Row
30 Hang Squat Cleans (115/80)
