Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Active Samson
Barbell Good Mornings
45 Seconds
Moderate Row
Push-up to Down Dog
Barbell Elbow Rotations
30 Seconds
Faster Row
Cossack Squats
Barbell Hang Muscle Cleans
Mobility
Front Rack Stretch: 1 Minute
Couch Stretch: 90 Seconds Each Side
Movement Prep
20 Seconds Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
Build to Workout Weights
*Pause in the catch on all 9 reps of the power cleans
Metcon
Metcon (Weight)
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Row
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
