Hammonasset CrossFit – CrossFit
Warm-up
Partner 1:
3 Minute Row (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)
Partner 2:
6 x 30 Seconds Each of Banded Movement
Banded Movements:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats
*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.
Dumbbell Warmup
*With Light Set of Dumbbells: *
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
5 Reverse Lunges (Each Leg)
Mobility
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Goblet Squat Hold: 1 Minute
*Complete with one dumbbell in the goblet position
Weightlifting
Give athletes 15 minutes for Back Squat.
Back Squat (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Metcon (Time)
On the 4:00 x 4 Rounds:
9 Box Jump Overs (24″/20″)
15 Dumbbell Front Squats (50s/35s)
15/12 Calorie Row
Score is the slowest of the 4 rounds.
