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
