Top Heavy

Hammonasset Conditioning + Fitness – CrossFit


300m Row

1 Minute

Active Samson


Slow Air Squats

45 Seconds

Active Samson


Slow Air Squats

30 Seconds

Active Samson


Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


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


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)


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)

Group Stretch