Hammonasset Conditioning + Fitness – CrossFit
Warm-up
ZOOM
AMRAP 4
4 Air Squats
4 Push-ups
4 Lunges
4 Sit-ups
Metcon
ZOOM
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
5 Burpees
6 Reverse Lunges
7 V-ups/Tuck-ups
AMRAP 4
8 Single Leg High Knee (4 each)
9 Shoulder to Overhead
10 Mountain Climbers
AMRAP 4
5 Burpees
6 Forward Lunges
7 Sit-ups
AMRAP 4
8 Plyo Lunges
9 Air Squats
10 Bicycle Crunches
Rest 1 minute in between AMRAPs.
Warm-up
HOME GYM
With Workout Weight:
10 Wallballs
8 Single Dumbbell Hang Clean & Jerks
6 Single Dumbbell Box Step-ups
400 Meter Row
Metcon
HOME GYM
Metcon (Time)
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
2,000 Meter Row
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Warm-up
AT HOME WITH EQUIPMENT
1 Minute Active Spiderman
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
Metcon
AT HOME WITH EQUIPMENT
https://youtu.be/4guTyfZdNSQ
Metcon (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
Add time in for first and then second. Wodify will add it up for you. Score is the combined total time.
Warm-up
AT HOME WITHOUT EQUIPMENT
1 Minute Active Spiderman
40 Seconds Odd Object Deadlifts
1 Minute Frog Hops
40 Seconds Odd Object Russian Swings
1 Minute Mountain Climbers
40 Seconds Odd Object Push Press
Metcon
AT HOME WITHOUT EQUIPMENT
https://youtu.be/4guTyfZdNSQ
* “Odd Object” ideas: Weighted backpack, weighted milk/juice jug, non-breakable heavy item around the house that you can hold on to, etc…
Metcon (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
Add time in for first and then second. Wodify will add it up for you. Score is the combined total time.