Announcements
Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Active Samson
Counterbalance Plate Squats (Press Plate Away During Squat)
Moderate Row
Active Spidermans
Plate Ground to Overhead
Faster Row
Push-up to Down Dog
Flutters Kicks (Holding Plate In Bench Press Lockout Position)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Squat Hold: 1 Minute
Movement Prep
Pull-up Prep:
15 Second Arch Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups (Or 3 More Pull-ups)
Toes to Bar Prep:
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
Thruster Prep:
Establish Grip
5 Front Squats
5 Push Press
5 Thrusters
Metcon
Rest 5 minutes between AMRAPs
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
21/18 Calorie Row
21 Thrusters (105/75)
21 Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15/12 Calorie Row
15 Thrusters (95/65)
15 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
9/6 Calorie Row
9 Thrusters (75/55)
9 Chest to Bar Pull-ups
