Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2 Rounds:
50 Singles Unders
10 PVC Pass Throughs
10 Light Kettlebell Swings
10 Goblet Squats
Movement Prep
Thruster Warm-up
With an empty bar, complete the following progression:
7 Front Squats
7 Push Press (with squat stance)
7 Thrusters
* Use 2 additional warm-up sets of 5 reps to find your working weight
Chest -to-Bar Pull-up Warm-up
Start with 3-5 Strict Pull-ups/10 Ring Rows
Then complete the following progression:
5 Scap Pull-ups
5 Kip Swings
5 Kipping Pull-ups
5 Chest-to-Bar Pull-ups
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
*pull-up bar must measure at least 6 inches above the athlete’s head*
