Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Inchworm to Push-up
Glute Bridges
Up Dog
Push-up Shoulder Taps
Right Leg Glute Bridges
Down Dog
Push-up Plank to Front Plank
Left Leg Glute Bridges
Active Dive-bombers
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Movement Prep
TTB
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Power Clean
3 Hang Clean Transitions
3 Hang Clean Pulls
3 Hang Power Cleans
.
3 Clean Pulls
3 Power Cleans
.
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Weightlifting
Give althetes 12 minutes to build to a heavy Clean Complex.
Clean Complex
1 Hang Clean Pull
1 Hang Clean
1 Power Clean Pull
1 Power Clean
Metcon
Metcon (Time)
For Time:
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar
