Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
Barbell Ankle Stretch: 90 Seconds
(https://youtu.be/VSqAZzdB-UA)
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
Weightlifting
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
DU Substitutions:
Reduce Reps
45 Seconds of DU Practice
60 Single Unders
