Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Easy Single Unders
Glute Bridges
Moderate Row
Quick Single Unders
Right Side Glute Bridges
Faster Row
Higher Single Unders
Left Side Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 minute
Movement Prep
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (1 Inch Above Knee)
5 Power Cleans (Floor)
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
Weightlifting
Metcon
Give athletes 15 minutes to build to a heavy 3-Position Power Clean
3-Position Power Clean
High Hang Power Clean
Hang Power Clean
Power Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
