High Heels

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts


Barbell Ankle Stretch: 90 Seconds


Movement Prep

DU Prep

20 Seconds Jumps (No Rope)

20 Seconds Easy Single Unders

20 Seconds Double Under Practice

Hang Squat Snatch Prep

10 “Scoop” Jumps

10 PVC “Scoops” (Knee to Hip)

5 PVC Hang Squat Snatches

5 Barbell Hang Power Snatches

5 Barbell Hang Squat Snatches


15 minutes to build to a heavy Hang SQUAT Snatch. Some athletes may choose to modify to Hang Power Snatches or Hang Power Snatch + Overhead Squat.

Hang Snatch


Metcon (AMRAP – Rounds and Reps)


10 Hang Squat Snatches (75/55)

30 Double Unders
DU Substitutions:

Reduce Reps

45 Seconds of DU Practice

60 Single Unders

Group Stretch