Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Flutter Kicks

Faster Row

Mountain Climbers

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Strict Press

5 Hang Power Cleans

5 Push Press

5 Power Cleans

5 Push Jerks


**Partner 1:** 1 Minute Thoracic Extension*

**Partner 2:** 30 Seconds Arch Hold / 30 Seconds Hollow Hold

*Barbell Thoracic Opener: Place foam roller right around the base of the shoulder blades and a barbell an arms distance behind you. Lift hips up and grab barbell with both hands at shoulder width. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.

Movement Prep

TTB Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

C&J Prep:

5 “No Feet” Power Cleans

5 Tall Push Jerks

5 Power Clean & Jerks


Metcon (Time)

4 Rounds:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)
TTB Substitutions:

Reduce Reps

Feet as High as Possible

Knees to Chest

Group Stretch