Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Active Spidermans
Push-up to Down Dog
Front Plank
Active Spidermans
Push-up to Down Dog
Right Side Plank
Active Spidermans
Push-up to Down Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Wrist Stretch: 30-45 seconds each direction
Front Rack Stretch: 45-60 seconds
Movement Prep
4 Jump Shrugs
4 Jump Shrug + High Pulls
4 Muscle Cleans
4 Tall Cleans
2 Hang Power Cleans
2 Power Cleans
Weightlifting
* 15 Minutes to Build to a Heavy Complex
* Looking to complete about 7-10 total sets today
* As you get heavier in weight, make smaller jumps
1 Hang Power Clean + 1 Power Clean
Metcon
Metcon (Time)
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
