Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
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
Pull-ups
Banded Pull-ups
Ring Rows
Jumping Pull-ups
