Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
2 Rounds:
5 PVC Pass throughs
10 Push-ups
5 Ring Rows
10 Air Squats
5 Scap Pull-ups
10 Kip Swings
5 Burpees
10 Sit-ups
With a Light Dumbbell (one arm at a time):
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
Weightlifting
Review Shoulder Press with PVC or bare Barbell
Shoulder Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
*may add 5# to percentages*
Metcon
Review Burpee Pull-up options and movement standards for DB Snatch and Sit-ups.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
For Burpee Pull-up
Rx Options:
**Jumping: More like strict pull-ups. The higher you jump, the less you have to pull. Blends the burpee and the pull-up together. This has a faster cycle time, but more taxing on the arms.
**Kipping: Separates the two movements. Go from the burpee, to a dead hang, to a kipping pull-up.
Scaled Options:
**Step Up Option: Step on a plate following the burpee in order to be in closer reach of the bar.
**Burpees + Ring Rows: Complete all the burpees, then all the ring rows.
