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)
