Hammonasset Conditioning + Fitness – CrossFit


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


Front Rack Stretch- 1 minute

Child’s Pose- 1 minute


* 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


One dumbbell at a time, switching every 5 reps.

Metcon (AMRAP – Rounds and Reps)


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