Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2 min Row or Bike
2 Rounds
30 Seconds Active Samson
30 Seconds Air Squat (Arms Up)
30 Sec PVC Snatch Deadlifts
30 Sec PVC Pass Throughs
30 Sec PVC Overhead Squats
1 Round
10 Barbell Snatch Grip Deadlift
10 Snatch Grip Behind the Neck Push Press
5 Overhead Squats
Movement Prep
Strict Pull-up Prep:
10 PVC Banded Pull Downs (https://youtu.be/3c15bHt0vZw)
10 Scap Pull-ups
1-3 Strict Pull-ups
OH Squat Prep:
10 Banded Overhead Squats (https://youtu.be/MirBSQBBHRE)
10 PVC Overhead Squats
5 Barbell Overhead Squats
Deadlift Prep:
10 Banded PVC Deadlifts (https://youtu.be/eLnycOJTc9A)
10 Empty Barbell Deadlifts
Weightlifting
Deadlift (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
*may add 10# to percentages*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Strict Pull-up Substitutions: (whatever you choose, stay strict!)
Reduce Reps
Banded Pull-ups
Ring Rows
