Hammonasset CrossFit – CrossFit
Warm-up
Stretch – Squat – Barbell:
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Elbow Rotations
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Hang Power Cleans
Mobility
Front Rack Stretch: 45 Seconds
Chest Stretch: 45 Seconds
Wrist Stretch: 30 Seconds Each Direction
Movement Prep
Air Squat Prep:
5 Slow Pausing Air Squats (Screwing the Feet)
5 Air Squats
Push-up Prep:
15 Second Push-up Plank Hold (Screwing the Hands)
3 Push-ups
Power Clean Prep:
3 High Hang Muscle Cleans
3 Hang Muscle Cleans
3 Muscle Cleans
.
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
*Build to Workout Weight *
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Pick up where you left off on each round. Score is total COMPLETE rounds. Make note of any extra reps in the comment section.
