Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 7:
200 Meter Row
100’ Bear Crawl
10 PVC/Barbell Romanian Deadlifts
Mobility
Plate Calf/Ankle Stretch: 30-45 Seconds Each Side
Banded Hamstring Stretch: 30-45 Seconds Each Side
Movement Prep
Hang Power Clean Prep
Establish Grip and Foot Position
3 Dips
3 Dip and Shrugs
3 Dip, Shrug, Arms High and Outside
3 High Hang Muscle Cleans
3 High Hang Power Cleans
3 Power Cleans
Deadlift Prep
Establish Bar and Foot Position
5 Bottom Half Deadlifts (Mid-shin to knee)
5 Top Half Deadlifts (Pockets to knee)
5 Deadlifts
Weightlifting
Deadlift (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Metcon (Time)
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Hang Power Cleans (135/95)
