Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Single Unders
PVC Straight Legs Swings (30 Right / 30 Left)
Straight Leg Walkouts
40 Seconds
Higher Single Unders
Lateral Hops Over PVC Pipe
Active Spidermans
20 Seconds
Double Under Practice
Forward and Back Hops Over PVC
Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
PVC Pass Throughs: 45 Seconds
PVC Lat Stretch: 45 Seconds Each Side
PVC Overhead Squats: 45 Seconds
Skill Work
2-3 Rounds:
6-8 Dips (Ring, Matador or Box)
3-5 Strict Pull-ups or Negatives
10 Anchored Sit-ups
Movement Prep
Pull-up/Muscle-up Prep:
10 Scap Pull-ups
5 Kip Swings
5 Lat Press Downs
3 Press-Kick-Pops
1 Bar Muscle-up (or 2-3 jumping muscle ups)
Power Snatch Prep:
5 Snatch Grip Deadlifts
5 Snatch High Pulls
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Power Snatches (Rx: 115/80; Rx+: 135/95)
25 Double Unders
10 Pull-ups (Rx+ 5 Bar Muscle-ups)
DU Substitutions:
Reduce Reps
50 Single Unders
30 Seconds DU Practice
