Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds:
60 Seconds Row
45 Seconds Push-up to Down Dog
30 Seconds Slow 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
Wrist Stretch: 1 Minute
Child’s Pose: 1 Minute
Movement Prep
15 Second Dip Hold
3 Pausing High Hang Power Cleans (Pockets)
3 Hang Power Cleans
*Pause 2 Seconds in Receiving Position After Catching Clean*
15 Second Dip Hold
3 Pausing Push Jerks
3 Push Jerks
*Pause 2 Seconds in Dip and Catch of the Pausing Push Jerk*
***Build to All 5 Planned Workout Weights***
Metcon
Metcon (Weight)
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
Build in Barbell Weight
