Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Line Drills (Stretch Down & Jog Back)
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
Straight Leg Inchworms
Bear Crawl
Reverse Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Movement Prep
Pull-up Prep:
10 Scap Pull-ups (Grip Focus)
10 Second Chin Over Bar Hold (Shoulders Focus)
3 Strict Pull-ups (Breathing Focus)
REHEARSAL
1 Round
100 Meter Run
5 Strict Pull-ups
Metcon
400m run, max unbroken strict pull-ups. Each time athelte breaks set of pull-ups, s/he goes for another 400m run. Score is total strict pull-ups.
Strict Nicole (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
* Score is total strict pull-ups
If Unable to Run:
* 500 Meter Row
* 40/28 Cal Bike
Strict Pull-up Substitutions:
*Banded Strict
*Ring Rows
Finisher
Coach’s Choice Abs
