Hammonasset Conditioning + Fitness – CrossFit
Warm-up
EMOM 8:
1st Minute: Straight Leg Kicks
2nd Minute: Quad Stretch
3rd Minute: Deep Side Lunges
4th Minute: Hip Out and Ins
5th Minute: Hips In and Outs
6th Minute: Straight Leg Reaches
7th Minute: Side Shuffles
8th Minute: Shuttle Runs
Barbell Warmup:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Strict Press
Mobility
https://youtu.be/DQLBChphY6g
Wall Pigeon Pose: 45 Seconds Each Side
Seated Straddle with Bar Assist: 45 Seconds
Barbell Ankle Stretch: 45 Seconds
Movement Prep
Running Prep:
**Hopping Test:** 10 Hops on the Heels, 10 Hops on the Front Foot
**Hop to Run:** 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run
**Relaxing the Foot:** 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed
“Macho Man” Prep:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
3 Pausing Front Squats
3 Front Squats
.
3 Strict Press
3 Push Press
3 Push Jerks
.
3 Power Cleans
3 Front Squats
3 Push Jerks
.
Build to workout weight
Metcon
Metcon (Time)
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
If unable to run, complete one of the following:
40/28 Calorie Bike
500 Meter Row
