Shake Weight

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Single Dumbbell Russian Swing

Jumping Jacks

Sit-ups

Single Dumbbell Push Press (Right)

Lateral Hops Over Dumbbell

Hollow Rocks

Single Dumbbell Push Press (Left)

Forward & Back Hops Over Dumbbell

Arch Ups

Mobility

Down Dog- 1 minute

Up Dog- 1 minute

Weightlifting

Review Shoulder Press. Give athletes 15 minutes for weightlifting.

Shoulder Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Movement Prep

Toes -to-Bar

10 Scap Pull-ups

10 Kip Swings

5 Knees Up

5 Knees to Chest

3 Toes to Bar

Dumbbell Snatches

Right Arm, Then Left with Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Presses

3 Dumbbell Snatches

Metcon

Metcon (Time)

3 Rounds:

500 Meter Row

15 Toes to Bar

30 Alternating Dumbbell Snatches (50/35)

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