Slam Dunk

Hammonasset Conditioning + Fitness – CrossFit


Line Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


3-Way Banded Shoulder Stretch: 30 Seconds Each Direction on Each Arm

Lat Stretch – Cross Body – Overhead on Elbow

Movement Prep

5 Med Ball Deadlifts

5 Med Ball Strict Press

5 Ball Slams

1. Foot Locks

2. Push & Pull

3. Lock and Stand

4. 1-2 Rope Climb Attempts


Power Snatch (Build to a heavy set of 3)


Rope Climb Subs:

5:1 Pull-ups or Ring Rows

3:1 Strict Pull-ups

2:1 Seated Rope Pull

1:1 Half Rope Climbs

Metcon (AMRAP – Rounds and Reps)


200 Meter Run

25 Ball Slams (20/14)

3 Rope Climbs