Hammonasset Conditioning + Fitness – CrossFit
Warm-up
500m Row
2 Lunge Complex each leg
5 Inch Worms w/push-up
8 Bird Dog each side (https://www.youtube.com/watch?v=c8xTZYcym_E)
12 Cat/Cow Stretch
25 DUs/50 Singles
8 Alternating Scorpion Chest Stretch
500m Row @ 80% (not full sprint, but faster than the first one)
Dynamic Movement
2x:
10 Scap Retractions
10 Kip Swings
8-10 Knee Raises/ 5-7 TTB (2nd round)
8-10 Empty BB Deadlifts & Front Squats
10 Calf Raises off Plate
Mobility
Lying Quad Stretch: 30 seconds each side
Ankle Stretch: 30 second each side
PVC Lat Stretch: 30 seconds each side
Metcon
Review movement standards for TTB, Squat Clean and scaling movements. Leave athletes time to warm up on the barbell.
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
