Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2 min Row/Run/Bike
30 Seconds:
Active Spidermans
Box Step-ups
Active Samson
Box Step-ups
Air Squats
Box Step-ups
2 Rounds
30 Seconds:
PVC Overhead Squats
PVC Sotts Press
Snatch Barbell Warmup
5 Stiff Legged Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats
Mobility
Child’s Pose on Box: 1 Minute
Ankle Stretch Off Box: 30 Seconds Each Leg
Barbell Ankle Stretch: 1 Minute
Movement Prep
Box Overs:
4 Box Jump Overs (Shorter Box)
4 Box Jump Overs (Workout Height)
Power Snatch:
5 Pausing Snatch Deadlifts (1 Second Pause at Knee and Pockets)
5 Snatch High Pulls
10 Second Receiving Position Hold
5 Pausing Power Snatches (3 Seconds in Receiving Position)
5 Power Snatches
Burpees:
4 Lateral Barbell Burpees
OH Squat:
5 Pausing Overhead Squats (2 Seconds in Bottom)
5 Overhead Squats
Weightlifting
* 15 minutes to build to a heavy set of 3 Overhead Squats off the rack
* Focus on a solid push jerk out of the back rack to start each set
* At the heavier loads, drop weight in front instead of bringing the bar to the back rack
* Buddies can help with getting the bar back up into the rack if needed
Overhead Squat (Build to a heavy set of 3)
Metcon
Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
