Elizabeth

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Run or Row

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Table Top Stretch: 1 Minute

(https://youtu.be/I3JmIgah28M)

Cossack Squats: 1 Minute

(https://youtu.be/RTlsrgLBxUU)

Movement Prep

Ring Dip Prep:

10 Second Top Position Hold

10 Second Bottom Position Hold

5 Negative Ring Dips

3 Ring Dips

Squat Clean Prep:

5 Hang Muscle Cleans

3 Hang Power Cleans

3 Hang Squat Cleans

5 Squat Cleans

Weightlifting

Athletes will have 12 minutes to build to their heavy single squat clean

Squat Clean

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Ring Dip Substitutions:

Reduce Reps

Strict Ring Dips

Stationary Dips (Banded or Negatives)

Ring Dips (Banded or Negatives)

Ring Push-ups

Push-ups

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