Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Run or Row 300m
Short Line Drills:
Quad Stretch
Knee to Chest
Straight Leg Kicks
Walking Samson
Walking Spidermans
Side Lunges
*Switch movement about every 25 feet
Performed With 1 Light Kettlebell
Farmers Carry Down & Back
20 Seconds Kettlebell Deadlifts
20 Seconds AbMat Sit-ups
Front Rack Carry Down & Back
20 Seconds Russian Kettlebell Swings
20 Seconds AbMat Sit-ups
Overhead Carry Down & Back
20 Seconds Kettlebell Swings
20 Seconds AbMat Sit-ups
*Down with the right, back with the left.
Mobility
Kettlebell Thoracic Opener: 1 Minute
Pigeon Pose + Kettlebell Lat Stretch: 1 Minute Each Side
Movement Prep
Mini Rope Climb Clinic: (https://youtu.be/Oq_5g3cKpmE)
10-15 Seconds Dead Hang From Rope
3 Jump + Dead Hang
3 Jump + Dead Hang + Knees Up
10-15 Foot Locks Siting on Box
3-5 Foot Locks Dead Hanging From Rope
3-5 Foot Locks Jumping + Dead Hanging From Rope
*Don’t stand with any of these. Focus on the foot lock only.
5 Lock + Stands From Box
3-5 Jump + Lock + Stand (No Box)
3-5 Jump + Lock + Stand + Reach (No Box)
1/2 Rope Climb + Come Down
Full Rope Climb + Come Down
Weightlifting
Review Back Squat movement standards with bare barbell then have athletes move to the rack for weightlifting portion.
Back Squat (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
*may add 10# to percentages*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rope Climbs
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
Stagger what movement athletes start on in order to share the ropes.
Scaling options:
1/2 climbs, seated rope pulls, 90 seconds of practice (on rope or sitting on a box)
