Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds each movement
Jumping Jacks
Active Spidermans
Front Rack Stretch
Easy Single Unders
Active Samson
Front Rack Stretch
Higher Single Unders
Push-up to Down Dog
Front Rack Stretch
Double Unders or Attempts
Sit-ups
Front Rack Stretch
Modified Barbell Warmup:
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Alternating Elbow Rotations
5 Front Squats
5 Strict Presses
5 Good Mornings
5 Back Squats
Movement Prep
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
– – – – – – – – – – – – – – – – – – – – –
15 Second Receiving Position Hold
– – – – – – – – – – – – – – – – – – – – –
*With a Pause in Receiving Position:*
3 High Hang Power Cleans
3 Hang Power Cleans
Weightlifting
15 min to build to a heavy triple. Look to challenge yourself, while still moving exceptionally well.
Hang Power Clean (Build to Heavy Set of 3)
Metcon
Metcon (Time)
For Time:
21 Hang Power Cleans (125/85)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (125/85)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (125/85)
9 Lateral Barbell Burpees
50 Double Unders
DU Movement Substitutions:
Reduce Reps
2x Single Unders
Timed Practice (2 Minutes for Set of 100, 1:30 for Set of 75, 1 Minute for Set of 50)
