Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Active Samson
Kettlebell Deadlifts
Push-up to Down Dog
Russian Kettlebell Swings
Inchworm to Push-ups
Kettlebell Goblet Squats
*Performed with lighter kettlebell
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Reverse Lunges (Each Side)
5 Elbow Rotations
5 Strict Press & Reach
5 Romaninan Deadlifts
5 Front Rack Reverse Lunges (Each Side)
Mobility
Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side
Movement Prep
KB Reverse Lunges
10 Reverse Lunges (No Weight)
6 Reverse Lunges (Light Kettlebell)
KB Swings
5 Russian Swings (Upright Torso)
5 Russian Swings (More Horizontal Torso)
5 Full Swings (Upright Torso)
5 Full Swings (More Horizontal Torso)
Push Jerk
10 Second Dip Hold
5 Slow Dips
5 Push Press
5 Push Jerks
Weightlifting
Give athletes 12 minutes to work to a heavy set or 3 Push Jerks from the rig.
Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)
