Dum Dum

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

200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Dumbbell Warmup (Using One Light Dumbbell)

5 Single Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges

*Five Reps Each Side

Mobility

Banded Triceps Stretch: 45 Seconds Each Side

Banded Chest Stretch: 45 Seconds Each Side

Movement Prep

Farmer Carry Prep:

With a Lighter Weight:

50’ Right Arm Farmers Carry

50’ Left Arm Farmers Carry

50’ Both Arms Farmers Carry

Front Rack Carry Prep:

With a Lighter Weight:

50’ Right Arm Front Rack Carry

50’ Left Arm Front Rack Carry

50’ Both Arms Front Rack Carry

Deadlift Prep:

With a Lighter Weight:

5 Right Arm Deadlifts

5 Left Arm Deadlifts

5 Both Arms Deadlifts

Bench Press Prep:

PVC Points of Performance

5 Bench Press (Neutral Grip)

5 Bench Press (Traditional Grip)

https://youtu.be/X-hjpZjI9IY

Rehearsal

1 Round

50′ Dumbbell Farmers Carry

5 Dumbbell Bench Press

50′ Dumbbell Front Rack Carry

5 Dumbbell Deadlifts

*Build to Workout Weight*

1 Round

50′ Dumbbell Farmers Carry

5 Dumbbell Bench Press

50′ Dumbbell Front Rack Carry

5 Dumbbell Deadlifts

Metcon

Metcon (Time)

3 Rounds:

200′ Dumbbell Farmers Carry

20 Dumbbell Bench Press

200′ Dumbbell Front Rack Carry

20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

Group Stretch

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