Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 8:
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Luge Back
*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Mobility
Ankle Stretch Off Box: 30 Seconds Each Leg
Wrist Stretch On Box: 30 Seconds Each Direction
Front Rack Stretch on Box: 1 Minute
Movement Prep
Row Prep:
15 Seconds @ 24 SPM
15 Seconds @ 26 SPM
15 Seconds @ 28 SPM
Burpee Box Over Prep:
10 Small Hops
10 Tall Hops
3 Low Box Jumps Overs
3 Low Burpee Box Jumps Overs
2 Workout Height Box Jumps Overs
2 Workout Height Burpee Box Jumps Overs
Power Clean Prep:
3 Jump and Lands (Without the Bar)
.
3 Hang Power Cleans (2 Inch Drop)
3 Hang Power Cleans (4 Inch Drop)
3 Hang Power Cleans (6 Inch Drop)
.
3 Power Cleans
.
Build to All Three Workout Weights
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
