Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Down Dog
Moderate Row
Up Dog
Faster Row
Musical AbMats
* Place AbMats in center of room
* There should always be one less AbMat than there are people
* When the music is playing, athletes are jogging, skipping, or hopping around the AbMats (hops & skips will warmup for double unders)
* When the music stops, athletes will try to sit on an AbMat
* The athlete who is out will lightly row for the remainder of the game
* After each round, athletes still in the game will complete 5 AbMat Sit-ups
* Last person left is the winner
Mobility
Movement Prep
Sit-up Prep:
5 Slow AbMat Sit-ups (Emphasize Breathing Rhythm)
5 AbMat Sit-ups
Double Under Prep & Practice:
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
EMOM 5-8: 20-30 Seconds of Double Under Practice (Rest Until the Top of the Minute)
Metcon
Metcon (Time)
Buy-In:
40/35 Calorie Row
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
40/35 Calorie Row
DU Substitutions:
Reduce Reps
Practice Times: 90-75-60-45-30 Seconds of Practice
Single Unders: 100-80-60-40-20 Reps
