Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Alternating Stations With a Buddy
AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: Active Samson + Air Squat at Top
AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 10 Mountain Climbers + 5 Air Squats
AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 3 Front Squats + 3 Strict Press
*Athlete at station 2 will continue to complete rounds until their partner returns, then switch
Mobility
Barbell Ankle Stretch: 1 Minute
Sitting in the bottom of a squat, place the barbell on top of both knees. Aim to keep the heels on the ground. The barbell will push the knees forward to stretch the ankles, opening the bottom position for our squat clean.
Barbell Forearm Smash: 45 Seconds Each Side
Roll the collar of the barbell up and down the underside of the forearm for 45 seconds on each side. This will open up tight wrists and you to more easily find the front rack position.
Metcon
Review Squat Clean Thruster movement and allow athletes time to warm up to workout weight.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 20:
14 Squat Clean Thrusters (115/80)
400 Meter Run
Share reps/run equally. One partner working at a time.
Finisher
Optional Coach’s Choice Abs
