Hammonasset Conditioning + Fitness – CrossFit
Warm-up
45 Seconds
Medicine Ball Deadlifts
Alternating Bird Dogs
30 Seconds
Medicine Ball Ground to Overhead
Glute Bridges
15 Seconds
Medicine Ball Slams
Air Squats
*Performed with Workout Weight Medicine Ball
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
Wall Ball
Establish Hand Position
5 Front Squats
5 Push Press
5 Wallballs
Deadlift
*With an Empty Barbell: *
5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)
5 Hip Pushes (Start Just Below the Knee and Finish at the Top)
5 Deadlifts
*Build to Light Weight: *
5 Pausing Floor Pushes
5 Hip Pushes
5 Deadlifts
Weightlifting
Give athletes 15 minutes to build to a heavy 6, 4 and 2.
Deadlift
Deadlift
Deadlift
Metcon
Optimus Prime (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
