Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds:
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs
Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
Mobility
PVC Hinge Drill: 1 Minute
(https://youtu.be/aZCh6Xr2WCw)
PVC Lat Stretch: 1 Minute (30 Each Hand)
(https://youtu.be/loMyjjEc7_0)
PVC Pass Throughs: 1 Minute
(https://youtu.be/iLup2Kn9INM)
Movement Prep
DL Prep
Establish Upper Body Position
10 Deadlifts
Snatch Prep
5 Snatch Grip Deadlifts
5 High Hang Power Snatches
5 Hang Power Snatches
5 Power Snatches
OH Squat Prep
5 Pausing Overhead Squat
5 Overhead Squats
Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Weightlifting
Complete 1 set of the Barbell Complex every 2 minutes for 14 minutes (7 Sets)
Barbell Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts (115/85)
9 Overhead Squats
6 Hang Power Snatches
