Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Group Run
30 Seconds Each Movement:
Low Box Step-ups
Sit-ups
Scap Pull-ups
Low Box Jumps
Air Squats
Kip Swings/Ring Rows/Pull-ups
Low Box Jump Overs
Easy Burpees
Knee Raises
Barbell Work
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Snatch Grip Push Press
5 Overhead Squats
Mobility
Child’s Pose on Box: 45-60 Seconds
Barbell Front Squat Hold: 45-60 Seconds
Movement Prep
Review Barbell Movements:
3 Overhead Squats
3 Thrusters
3 Front Squats
3 Clusters
.
Build to Workout Weights
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
One athlete working at a time. Split reps as evenly as possible.
