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
