Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Biathlon Warm-up Game: ( 6-8 minutes)
Athletes will start by completing 3 burpees and 3 broad jumps. When they finish the broad jumps, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty before getting back to the burpees. If they hit the target, they can get right back into their 3 burpees and 3 broad jumps. Play for 6-8 minutes. Whoever has the most rounds + reps at the end is the winner.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Movement Prep
Burpee Prep:
2 Step-up Burpees
2 Jump-up Burpees
Power/Squat Clean Prep:
3 Clean Pulls
3 Clean Pulls + Hold
3 Clean High Pulls
3 Tall Clean
.
1 Clean Pull
1 Clean Pull + Hold
1 Clean High Pull
1 Tall Clean
.
1 High Hang Power Clean
1 Hang Power Clean
3 Power Cleans ( 1@ 2″ drop, 1@ 4″ drop, 1@ 6″ drop)
1-3 Squat Cleans
Weightlifting
15 minutes to build to a heavy or 1RM Squat Clean
Squat Clean
Metcon
Metcon (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
