Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Foam Roll/Stretch
3 Rounds of “Rowling”
Sharing a rower with a partner, athletes will each complete 3 rounds of “Rowling”. Goal is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty (a simple bodyweight movement–air squats, burpees, push-ups, etc.) If no one lands exactly on 100 then penalty movement is Coach’s choice.
The partner not rowing will complete one of the active stretches below:
Round 1: Samson Stretch
Round 2: Front Rack Stretch
Round 3: Couch Stretch
Dynamic Movements
10 meter movements as a Group:
Soldier Kicks
Walking Cradle Stretch
Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Movement Prep
Power Clean Prep:
5 Top Half Deadlifts (Knee to Pockets: Squeezing Bar In)
5 Deadlifts
– – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans
– – – – – – – – – – – – – – – –
5 Power Cleans
– – – – – – – – – – – – – – – –
Build to Workout Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 AMRAP 20:
7 Power Cleans (125/85)
7 Burpees
200 Meter Run
Partner A runs while partner B completes one full round of the AMRAP couplet. Then partners switch. Score is total rounds and reps of power clean/burpee couplet.
Finisher
Coach’s Choice Abs
