Hammonasset CrossFit – CrossFit
Warm-up
60 Second Wall Sit
200 Meter Run
30 Seconds Air Squats
40 Second Wall Sit
100 Meter Run
30 Seconds Cossack Squats
20 Second Wall Sit
50 Meter Run
30 Seconds Jumping Air Squats
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
Front Squat Hold: 1 Minute
Movement Prep
*With Empty Bar: *
5 Clean Pulls
5 Clean High Pulls
5 Muscle Cleans
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans
*With Light Weight:*
3 Clean Pulls
3 Clean High Pulls
3 Muscle Cleans
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Weightlifting
Give athletes 15 minutes to build to one heavy Clean Complex set.
Clean Complex
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
7 Power Cleans (115/85)
7 Hang Squat Cleans
7 Squat Cleans
