Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40 m Shuttle Jog
10 m Quad Stretch
10 m Knee to Chest
5 Push-up to Down Dog
40 m Shuttle Jog
10 Box Step-ups (5 Each Leg)
10 Light DB Strict Press
5 PVC Good Mornings
40m Shuttle Jog
10 Light DB Push Press
10 Light DB Suitcase Deadlifts
5 Inchworms
Mobility
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Weightlifting
Review Push Jerk and Deadlift movements then move into weightlifting portion.
This is a new Wendler cycle so you have the option to add 10# (lower body lifts) and 5# (upper body lifts) to your percentages.
Deadlift (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
**Add 10# to the weight at each percentage.
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
