Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
30 Seconds
Inchworms
Hollow Hold
Push-up Shoulder Taps
Glute Bridges
Down Dog
Left Leg Glute Bridges
Push-up to Down Dog
Right Leg Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose: 30 Seconds
Front Rack Stretch: 30 Seconds
Movement Prep
Deadlift
Establish Upper Body Position
10 Deadlifts
Hang Power Clean
Establish Upper Body Position
3 High Hang Power Cleans
3 Hang Power Cleans
Push Jerk
Establish Upper Body Position
3 Push Press
3 Push Jerks
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
