Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds Each Movement:
Jumping Jacks
Air Squats
PVC Pass Throughs
Scap Pull-ups
Lateral Hops Over Bar
Box Step-ups
PVC Overhead Squats
Kip Swings
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs
Pull-ups/Ring Rows
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
Review Power Snatch and Back Squat
Weightlifting
Back Squat (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
**Add 5# to the weight at each percentage.
Metcon
Metcon (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (95/65)
