Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Stretch/Foam Roll
30 Seconds:
Side Lunges
Inchworm to Push-up
Active Samson
Reverse Lunges
Chest Stretch
Slow Air Squats
Jumping Lunges
Child’s Pose
Jumping Air Squats
Modified Barbell Warmup
*30 Seconds: *
Back Rack Reverse Lunges
Good Mornings
Pausing Back Squats
Strict Press & Reach
Stiff Legged Deadlifts
Pausing Front Squats
Mobility
Chest Stretch
Child’s Pose
Movement Prep
Back Squat Prep
5 Pausing Back Squats
5 Back Squats
Deadlift Prep
10 Deadlifts
Bench Press Prep
Establish Tight Set-up
10 Bench Press
*Build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:
1. Deadlifts
2. Bench Press
3. Back Squats
Metcon
Score is total AMRAP reps. Record each separate AMRAP in the notes section.
Metcon (AMRAP – Reps)
AMRAP 7:
15 Back Squats (155/105)
15 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
15 Bench Press (135/95)
15 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
15 Deadlifts (185/135)
15 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
