Hammonasset CrossFit – 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)
