Hammonasset Conditioning + Fitness – CrossFit
Warm-up
100m Row
30 Seconds Active Samson
200m Row
30 Seconds Active Spidermans
300m Row
30 Seconds Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 40 Seconds
Pigeon Pose: 40 Seconds Each Side
Movement Prep
DU Prep:
*Without Ropes:*
5 Small Jumps
5 Tall Jumps
5 Small Bounds
5 Tall Bounds
*With Ropes:*
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Unders Practice
Push Jerk Prep:
*Without a Barbell:*
3 Jump and Lands (Hands at Sides)
3 Jump and Lands (Thumbs on Shoulders)
3 Jump and Punch (Extend Arms Overhead After Jump)
*With Barbell:*
3 Dip & Hold
3 Dip & Drives
3 Push Press
5 Push Jerks
Weightlifting
15 minutes to build to a heavy triple from the rack. Goal is to move heavy loads with exceptional form.
Push Jerk (Build to a Heavy set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20/15 Calorie Row
10 Push Jerks (135/95)
DU Substitutions:
Reduce Reps
120 Single Unders
1 Minute DU Practice
