Mind Eraser

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

Group Stretch

Share