Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Warmup Run
400 Meter Easy Run
30 Seconds
PVC Right Leg Swings
Slow Air Squats
PVC Leg Leg Swings
Straight Leg Inchworms
PVC Power Snatches
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Pausing Overhead Squats
5 Snatch Grip Deadlifts
Mobility
3 PVC Pass Throughs + 3 Overhead Squats: 90 Seconds
Start out wider and try to work the hands in to a more narrow grip towards the end of the 90 seconds
Movement Prep
5 PVC Snatch Push Press (Fast Hands Overhead)
5 PVC Pausing Overhead Squats (Solid Bottom Position)
5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)
5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)
3 Snatch Push Press
3 Pausing Overhead Squats
3 Heaving Snatch Balance
3 No Dip Snatch Drop
3 Hang Power Snatches
3 Overhead Squats
*Build to Workout Weight *
Metcon
Metcon (Time)
In Teams of 2 For Time:
42 Hang Power Snatches (95/65)
400 Meter Run
42 Overhead Squats (95/65)
400 Meter Run
30 Hang Power Snatches (95/65)
400 Meter Run
30 Overhead Squats (95/65)
400 Meter Run
18 Hang Power Snatches (95/65)
400 Meter Run
18 Overhead Squats (95/65)
400 Meter Run
One partner working at a time. Split reps and meters evenly.
If Unable to Run:
250 Meter Row (each)
20/14 Calorie Bike (each)
