Hammonasset Conditioning + Fitness – CrossFit
Warm-up
EMOM 6:
3 Rounds:
1st Minute: Easy Row
2nd Minute: 5 Burpees Over the Row + 10 Air Squats
Dumbbell Warmup
*Performed with 2 Light Dumbbells: *
5 Romanian Deadlifts
5 Muscle Cleans
5 Front Rack Reverse Lunges (Each)
5 Front Squats
5 Strict Press & Reach
Mobility
Couch Stretch: 2 Minutes Each Side
(https://youtu.be/Lv-w40pllco )
Dumbbell Ankle Stretch: 1 Minute Each Side
(https://youtu.be/Dow1Pz28JwI)
Dumbbell Assisted Saddle Stretch: 45 Seconds Each Direction
(https://youtu.be/O1GwH84zxwg)
Movement Prep
Rowing Prep:
20 Seconds of Hand Punches From Finish Position
20 Seconds Moderate Row
Farmer Carry Prep:
*With Lighter Weight: *
50 Meter Farmers Carry
DB Power Clean Prep:
*With Lighter Weight: *
5 Deadlifts
5 Jump Shrugs
5 Hang Power Cleans
5 Power Cleans
*Build to Workout Weight *
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry
Dumbbells: (50’s/35’s)
FARMERS CARRY
* Choose a weight you can complete in no more than one break for the 100 meters
POWER CLEANS
* Using two dumbbells
* One bell head touching the floor is the standard
* Choose a weight you can complete in 3 sets
Finisher
Running Intervals (Time)
5x 100 meter sprints
*rest 1 min between intervals
*score is total time (including rest)
100 Sit-ups (Time)
100 abmat situps
