Front Runner

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

Modified Barbell Warmup:

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Mobility

Banded Ankle Distraction (45 Seconds Each Side)

Drop Ankle Stretch off Plate (45 Seconds Each Side)

Front Rack Stretch 45 Seconds

Weightlifting

Review/Warm up Squat Clean & Front Squat movements.

Spend 15 minutes working up to a heavy or 1RM Squat Clean

* Start with lighter weights and more reps early on

* Take longer rest and complete singles as the weight gets heavier

Squat Clean

Metcon

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110
If unable to run complete one of the following:

250 Meter Row

20/14 Schwinn Bike

Group Stretch

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