Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
1 Minute
Active Samson
Walkouts
Slow Air Squats
45 Seconds
Active Samson
Walkouts
Slow Air Squats
30 Seconds
Active Samson
Walkouts
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch: 45 Seconds
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
Pull-up Prep:
10 Scap Pull-ups
10 Seconds Active Hollow Hang on Bar
1-3 Strict Pull-ups
HSPU Prep:
10 Seconds Handstand Hold on Wall
10 Second Tripod Position Hold
3 Lowers From Handstand to Tripod
1-3 Strict Handstand Push-ups
Front Squat Prep:
5 Pausing Front Squats (Pause in Bottom and Half Way Up)
5 Front Squats
Power Clean Prep:
5 Clean Deadlifts
3 High Hang Power Cleans
3 Hang Power Cleans
5 Power Cleans
Build to Workout Weight
Metcon
Goal today is to move a moderately heavy weight and move well through strict upper body movements. The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. Everyone benefits from more strict work!
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Strict Pull-up Subs:
Reduce Reps
Banded Pull-ups
Ring Rows
Strict HSPU Subs:
Reduce Reps
Dumbbell Strict Presses
Pike Push-ups (on or off box)
