You Know Nothing, Jack Squat

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Side Lunges

Slow Air Squats

Knuckle Drags*

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

*Warmup performed with one light kettlebell*

*From a standing position with one leg staggered slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Stiff Legged Deadlifts

5 Front Squats


10 PVC “Zombie Squats”

Kettlebell Ankle Stretch: 1 Minute Each Side

Kettlebell Squat Hold: 1 Minute


Metcon (Time)


Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run
* Runs happen after each set of squats and swings (3 total)

* If unable to run, complete one of the following:

* 500 Meter Row

* 40/28 Calorie Bike