Hammonasset Conditioning + Fitness – CrossFit
Warm-up
ZOOM
AMRAP 5
5 Air Squats
5 Push-ups
10 Lunges
5 Burpees
Metcon
ZOOM
Metcon (No Measure)
AMRAP 6
10 Air Squats
5 Push-ups
10 Sit-ups
AMRAP 6
10 Reverse Lunges
5 Burpees
10 V-ups/Tuck-ups
AMRAP 6
10 Mountain Climbers
5 Strict Press (each arm if single arm)
10 Bicycle Crunches
Warm-up
HOME GYM
30 Seconds Single Unders
30 Seconds Lateral Squats (https://www.youtube.com/watch?v=RTlsrgLBxUU)
30 Seconds Active Spiderman
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops
30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees
Metcon
HOME GYM
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders*
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50s/35s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50s/35s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50s/35s) (https://youtu.be/U70TUMFXQQU)
*150 Singles
Warm-up
AT HOME WITH EQUIPMENT
30 Seconds Single Unders
30 Seconds Lateral Squats (https://www.youtube.com/watch?v=RTlsrgLBxUU)
30 Seconds Active Spiderman
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops
30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees
Metcon
AT HOME WITH EQUIPMENT
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders*
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (https://youtu.be/U70TUMFXQQU)
*150 Singles
Warm-up
30 Seconds Line Hops (https://youtu.be/AG3QNJriozI) OR Double Taps (https://youtu.be/rvb3aw-019Q)
30 Seconds Lateral Squats (https://www.youtube.com/watch?v=RTlsrgLBxUU)
30 Seconds Active Spiderman
30 Seconds Line Hops OR Double Taps
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers
30 Seconds Line Hops OR Double Taps
30 Seconds Air Squats
30 Seconds Frog Hops
30 Seconds Line Hops OR Double Taps
30 Seconds Goblet Squats
30 Seconds Slow Burpees
Metcon
AT HOME WITHOUT EQUIPMENT
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Line Hops
OR
100 Double Taps
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Odd Object Goblet Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Line Hops
OR
100 Double Taps
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Odd Object Thrusters
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Line Hops
OR
100 Double Taps
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Odd Object Squat Clean Thrusters (https://youtu.be/2GMcPvKSbmM)