Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Active Samson
Banded/PVC Good Mornings
Moderate Row
Down Dog
Banded/PVC Good Mornings
Faster Row
Active Spiderman
Banded/PVC Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
Each Side With Lighter Dumbbell:
5 Dumbbell Hang Cleans
5 Dumbbell Strict Press
5 Dumbbell Push Jerks
5 Dumbbell Hang Clean and Jerks
5 Top Half Deadlifts (Knee to Waist)
5 Full Deadlifts
*Build to Lighter Weight *
5 “Click-Click” Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
