Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Run Warmup
400 Meter Run
1 Minute
Easy Row
Active Divebombers + Front Rack Stretch (30 Seconds Each)
Moderate Bike
Push-up to Down Dog + Wrist Stretch (30 Seconds Each)
Fast Bike
Inchworm to Push-up + Child’s Pose (30 Seconds Each)
Clean and Jerk Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Push Jerks
Mobility
1 minute each:
Front Rack Stretch
Wrist Stretch
Child’s Pose
Movement Prep
5 Pausing Clean and Jerks (2 Second Pause in Dip & Catch)
*Build to All Workout Weights *
Metcon
Metcon (Time)
Teams of 2:
3 Rounds:
400 Meter Team Run
70/50 Calorie Row
Directly Into…
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)
*30 minute time cap*
