Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Inchworm to Push-up
Glute Bridges
Slow Air Squats
Single Leg Glute Bridges (30s Each)
Active Spiderman + Hamstring Stretch
Glute Bridge Walkouts*
*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose on Kettlebell: 1 minute
Kettlebell Squat Hold: 1 minute
Movement Prep
Kettlebell Swing
*With Lighter Bell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
*With Workout Weight: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
Thruster
5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)
5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)
10 Thrusters
Weightlifting
Thruster
Metcon
Give athletes 15 minutes to build to a heavy set of 10 thrusters.
Metcon (Time)
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
