Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Push-up to Down Dog
Medium Row
Mountain Climbers
Faster Row
Squat Jumps
Modified Barbell Warmup
5 Stiff Legged Dealfits
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press + Reach
Mobility
Front Rack Stretch: 1 Minute
Chest Stretch: 1 Minute
Movement Prep
Power Clean Prep:
Establish Receiving Position (*power clean, not power “lean”)
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
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Build to First Weight
5 Single Reps (With Good Reset: https://youtu.be/ZzQ5FBaC13U)
Build to Next Two Weights
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell Facing Burpees
15 Power Cleans (155/105)
15/12 Calorie Row
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell Facing Burpees
15 Power Cleans (135/95)
15/12 Calorie Row
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell-Facing Burpees
15 Power Cleans (115/85)
15/12 Calorie Row
