Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Right Leg Lateral Box Step-ups
Inchworm to Push-up
Left Leg Lateral Box Step-ups
Inchworm to Push-up
Box Jump + Step Down
Inchworm to Push-up
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
PVC Pass Throughs: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Movement Prep
Box Jump-overs
5 Box Jumps
5 Box Jump Overs
Power Snatch
3 Reps of Each Burgener Warmup Movement with PVC Pipe
3 Reps of Each Burgener Warmup Movement with Barbell
3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)
Weightlifting
3 Position Snatch
1 Hang Power Snatch
1 Power Snatch
1 Squat Snatch
Metcon
Metcon (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
