Beef Jerky

Hammonasset Conditioning + Fitness – CrossFit


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)


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


Give athletes 12 minutes to work to a heavy set or 3 Push Jerks from the rig.

Push Jerk


Metcon (AMRAP – Rounds and Reps)


21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)