Bartender

Hammonasset Conditioning + Fitness – 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

Group Stretch

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