Jack Daniels

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats

Push-up to Down Dog

Left Left Glute Bridge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Groin Stretch with Child’s Pose- 1 minute

Plate Ankle Stretch- 30 seconds each side

Movement Prep


15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

3 Kipping Pull-ups


Establish Grip & Elbow Position

5 Push Press

5 Front Squats

5 Thrusters

Front Squat

Establish Grip & Elbow Position

3 Pausing Front Squats

3 Front Squats


Front Squat Complex

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat
* 15 minutes to gradually build to heavy complex

* Use buddies on the rack to hold each other accountable to the 2 second pause on the first rep


Metcon (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups