Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Active Spidermans
Jump Rope Singles
45 Seconds
Moderate Row
Push-up to Down Dog
Jump Rope Higher Singles
30 Seconds
Fast Row
Walkout
DUs or DU Practice
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Ankle Stretch: 30 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
Movement Prep
EMOM 9
Begin with light weight and add…
1. 5 Snatch Balance
2. 5 Hang Power Snatch
3. 5 Overhead Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
DU Substitutions:
Reduce Reps
100 Single Unders
1 Minute of DU Practice
