Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
AbMat Sit-ups
Side Lunges
Dumbbell Farmers Carry Hold
AbMat Sit-ups
Cossack Squats
Dumbbell Front Rack Hold
AbMat Sit-ups
Slow Air Squats
Dumbbell Overhead Hold
*Warmup performed with a lighter set of dumbbell than athletes are using in the workout
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Dumbbell Ankle Stretch: 1 Minute Each Side
Movement Prep
AbMat Sit-ups
Establish Sitting Position
5 Slow AbMat Sit-ups
Front Rack Dumbbell Walk
*With Lighter Dumbbells: *
15 Second Front Rack Hold
50′ Dumbbell Walk
Front Squats
*With Empty Barbell: *
15 Second Front Rack Hold
5 Tempo Pausing Front Squats (3 Seconds Down, 3 Second Hold)
Metcon
Metcon (Time)
3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35s/25s)
25 AbMat Sit-ups
15 Front Squats (115/85)
