Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms
Barbell Warmup
5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats
Mobility
Child’s Pose on Box: 30 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Movement Prep
DU Prep:
15 Seconds Quick Single Unders
15 Seconds High Single Unders
30 Seconds High Double Under Practice
Burpee Box Jump Over Prep:
10 Step-overs Each Leg
8 Box Jump Overs (Lower Height)
6 Frog Hops
4 Burpee Box Jumps Overs (Workout Height)
Front Squat Prep:
20 Second Pausing Front Squat (Emphasizing Bar Up)
5 Front Squats
Build to Workout Weights
Metcon
*Score for each Metcon will be rounds and reps of front squats and burpee box jump overs
*DU Substitutions:
Reduce Reps
200 Single Unders
2 Minutes of Practice
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
