Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Active Samson
Active Spidermans
Wrist Stretch (Fingers Towards)
Slow Air Squats
Push-up to Down Dog
Wrist Stretch (Fingers Away)
Lateral Hops Over Barbell
Slow Burpees
Active Chest Stretch
Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations
5 Strict Press & Reach
5 Back Rack Elbow Rotations
5 Good Mornings
Movement Prep
Rope Climb Prep
5 Hanging Knees to Elbows
3 Half Way Rope Climbs
1 Rope Climb
C&J Prep
3 Push Press
3 Push Jerks
.
2 High Hang Clean and Jerks
2 Hang Clean and Jerks
2 Clean and Jerks
.
Build to at least the first three clean and jerk weights
Metcon
Metcon (Time)
Teams of 2
For Time (30 Minute Cap):
2 Rounds:
400 Meter Partner Run
30 Barbell Facing Burpees
6 Rope Climbs
Directly Into…
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)
Rope Climb Substitutions:
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
