Hammonasset CrossFit – CrossFit
Warm-up
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
Mobility
Groin Stretch with Child’s Pose- 1 minute
Plate Ankle Stretch- 30 seconds each side
Movement Prep
Pull-ups
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
3 Kipping Pull-ups
Thruster
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
Weightlifting
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
Metcon (Time)
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
