Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
30 Seconds
Active Samson
Kettlebell Deadlifts
Active Spidermans
Right Arm Russian Kettlebell Swings
Push-up to Down Dog
Left Arm Russian Kettlebell Swing
*Performed with one light kettlebell*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
Mobility
Kettlebell Ankle Stretch: 45 Seconds Each Side
Kettlebell Squat Hold: 1 Minute
Movement Prep
KB Swing Prep:
Performed With Lighter Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Kettlebell Swings
Box Jump Over Prep:
3 Step-ups (Each Side)
10 Small Hops
10 Tall Hops
Some Style Options: (https://youtu.be/dL6diw_VCLY)
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
Review Front Squat and Back Squat then move into weightlifting portion.
Weightlifting
Back Squat (5-5-5-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Metcon (Time)
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
