Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
Mobility
Front Rack Stretch- 1 minute
Child’s Pose- 1 minute
Weightlifting
* 15 minutes to build to a heavy set of 3 push jerks
* Looking to get in about 7-8 attempts, so plan weight jumps accordingly
* Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases
Push Jerk
Metcon
One dumbbell at a time, switching every 5 reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
DU Substitutions:
Reduce Reps
80 Single Unders
30-45 Seconds of Practice
