Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank
Faster Single Unders
Down Dog
Right Side Plank
Higher Single Unders
Up Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Movement Prep
Deadlift Prep:
Put Very Light Weight on the Barbell
5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)
5 Deadlifts
Plan and Build to Workout Weights
Metcon
Metcon (5 Rounds for weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Start around 65% on deadlift and build in load each round. Score is weights used. Put round times in notes.
