Hammonasset Conditioning + Fitness – CrossFit
Warm-up
400m Run or 500m Row
2x:
5 Burpees
10 Air Squats
10 PVC Pass Throughs
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Pigeon Pose- 1 min each side
Child’s Pose on KB- 1 min
KB Squat Hold “mini tabata”- 4 rounds 20 sec on 10 sec off
Movement Prep
5 KB Deadlifts
5 KB Russian Swings
5 KB Swings
Weightlifting
Give athletes 15 minutes to work towards a heavy set of 5 Back Squats. Aim to start around 55% of 1RM.
Back Squat (5 Reps)
Metcon
Metcon (Time)
21-15-9
Kettlebell Swings (70/53)
Burpees
