Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
**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
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
