Hammonasset Conditioning + Fitness – CrossFit


30 Seconds (*Ideally completed with thinnest available band)

10 m Shuttle Jog

Active Samson

Child’s Pose

Banded Pass Throughs

10m Shuttle Jog

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts

10m Shuttle Jog

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

Single Arm Dumbbell Warmup

*Complete with 1 Light Dumbbell*:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

Movement Prep

CTB Pull-up Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

DB Snatch Prep:

*With a Lighter Dumbbell: *

3 Strict Presses + Quarter Squat (Each Arm)

3 Push Presses + Quarter Squat (Each Arm)

3 Push Jerks (Each Arm)


*Right Arm, Then Left *

3 Deadlifts

3 High Pulls

3 Power Snatches


Metcon (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (55/40)
If unable to run, complete one of the following:

* 250 Meter Row

* 20/14 Calorie Bike

CTB Pull-up Substitutions:

Reduce Reps


Banded Pull-ups

Ring Rows

Jumping Pull-ups