Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
High Hops in Front of Box
Child’s Pose on Box
Moderate Row
Box Step-ups
Box Supported Ankle Stretch
Faster Row
Box Jump with Step Down
Front Rack Stretch on Box
Modified Barbell Warmup
5 Sumo Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Sumo Stiff-Legged Deadlifts
5 Front Squats
Mobility
Barbell Internal Rotation: 1 Minute Each Side
Movement Prep
Box Jump Prep
5 Small Hops
5 Tall Hops
10 Seconds Jumping Position Hold
5 Box Jumps
Row Prep
10 Seconds Catch Position Hold
20 Seconds Easy Row
Wallball Prep
5 Front Squats
5 Push Press
5 Wallballs
Push Press Prep
15 Second Overhead Position Hold
5 Strict Press
5 Push Press
SDHP Prep
10 Seconds Top Position Hold (With Shoulders Back)
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)
*Build to Workout Weight*
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Rx:
14# WB
55# SDHP and PP
