Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
20 Seconds
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats
Mobility
Warrior Squats- 45 seconds
https://youtu.be/O2f7Cn9yuh8
Banded Lat Stretch- 30 seconds each side
Coach Stretch- 30 seconds each side
Movement Prep
Back Squat Prep:
5 Pausing Back Squats
3 Back Squats
Box Over Prep:
4 Box Jump Overs (Shorter Box)
4 Box Jump Overs (Workout Height)
Pull-up Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Power Snatch Prep:
5 Snatch Deadlifts
5 High Pulls
5 Power Snatches
Weightlifting
Back Squat (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Metcon (Time)
For Time:
40 Box Jump Overs (24/20)
30 Pull-ups
20 Power Snatches (95/65)
