Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds (*Warmup completed with 15/10 plates )
Plate Romanian Deadlifts
Plate Front Raises
Plate Deadlifts
Plate Overhead Reverse Lunges
Plate Counterbalance Squats
Plate Ground to Overhead
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Movement Prep
Deadlift Prep:
Establish Set-up Position
10 Deadlifts
Push Press Prep:
10 Second Dip Hold
5 Dips
5 Strict Presses from a Dip
5 Push Presses
Weightlifting
Bench Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Metcon (Time)
5 Rounds:
21 Deadlifts (115/85)
12 Push Presses
