Month: March 2023

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

8/6 Cal Row (Mod) → 8/6 Cal Row (Fast)

8 Alt. Step-Ups → 8 Box Jumps

4 Inch Worms + Push-Up → 8 Push-Ups to Pike

8 Alt. Groiners → 4/4 Donkey Kicks

*Advance to second movement at 4 minute mark

Strength – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :30 Wall HS Hold

MIN 2 – :30 Deficit Push-Ups

MIN 3 – EZ Cardio

(Score is Reps of Push-Ups)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (Time)

10 ROUNDS FOR TIME

20/15 Cal Row

12 Box Jumps (30/24)*

*Mandatory Step-Down

(Score is Time)

Workout – Fitness

Metcon (Time)

10 ROUNDS FOR TIME

15/12 Cal Row

10 Box Jumps (24/20)*

*Mandatory Step-Down

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 EZ Row*

:30/:30 Half Pigeon on Box

15 Slow Box Dips

*Nasal Only Breathing

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)

8 Alt. Step-Ups → 8 Box Jumps

4 Inch Worms + Push-Up → 8 Push-Ups to Pike

8 Alt. Groiners → 4/4 Donkey Kicks

*Advance to second movement at 4 minute mark

Strength – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :30 Wall HS Hold

MIN 2 – :30 Deficit Push-Ups

MIN 3 – EZ Cardio

(Score is Reps of Push-Ups)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (Time)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Box Jumps (30/24)*

*Mandatory Step-Down

(Score is Time)

Workout – Fitness

Metcon (Time)

10 ROUNDS FOR TIME

15/12 Cal Bike

10 Box Jumps (24/20)*

*Mandatory Step-Down

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 EZ Bike*

:30/:30 Half Pigeon on Box

15 Slow Box Dips

*Nasal Only Breathing

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

10 air squats

10 reverse lunges

10 dynamic 90’s (5 each way)

10 pvc pass thrus

Workout

Metcon (No Measure)

35 minute partner AMRAP:

400 meter run

20 toes to bar

30 kb swings

40 goblet lunges

50 wallballs
*partners will split reps evenly

**1 partner works while the other partner rests

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

400m Group Run

Then Into…

2 SETS

8 WB Thrusters w/ :01 Pause Overhead

8 WB Alt. Lunges (hold ball at chest height)

8 WB Ground to Overhead

8 Kip Swings*

-100m Jog b/t Sets-

*In the second set, perform Kipping Knee Raise

**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.

Workout – Performance

“TRIPLE THREAT” (Time)

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Workout – Fitness

“TRIPLE THREAT (FITNESS)” (Time)

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Down Dog Hip Opener

5 Cat/Cows

:30/:30 Child’s Pose Side Stretch

-1:00 Slow Nasal Breathing b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

400m Group Run

Then Into…

2 SETS

8 WB Thrusters w/ :01 Pause Overhead

8 WB Alt. Lunges (hold ball at chest height)

8 WB Ground to Overhead

8 Kip Swings*

-100m Jog b/t Sets-

*In the second set, perform Kipping Knee Raise

**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.

Workout – Performance

“TRIPLE THREAT” (Time)

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)
KG WB: (9/6)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Workout – Fitness

“TRIPLE THREAT (FITNESS)” (Time)

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (16/12)
KG WB: (6/5)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Down Dog Hip Opener

5 Cat/Cows

:30/:30 Child’s Pose Side Stretch

-1:00 Slow Nasal Breathing b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP (10:00 CAP)

1 ROUND (EACH)

P1: Cal Row (EZ)

P2: 10 Up-Downs +8 BB Deadlifts

Into…

1 ROUND (EACH)

P1: Cal Row (MOD)

P2: 8 Burpees + 8 BB Upright Rows

Into…

1 ROUND (EACH)

P1: Cal Row (MOD-HARD)

P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Metcon

Optional Cool Down

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
*P1 works while P2 Rests. Split work as needed.

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 EZ Row (keep SPM low)

MIN 2 – 10-15 Slow Banded Pull Aparts

MIN 3 – 7-10 Rower Pike Ups

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP (10:00 CAP)

1 ROUND (EACH)

P1: Cal Row (EZ)

P2: 10 Up-Downs +8 BB Deadlifts

Into…

1 ROUND (EACH)

P1: Cal Row (MOD)

P2: 8 Burpees + 8 BB Upright Rows

Into…

1 ROUND (EACH)

P1: Cal Row (MOD-HARD)

P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans

Strength – All

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Partner Workout Option – Performance

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
*P1 works while P2 Rests. Split work as needed.

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Workout – Performance

Partner Workout Option – Fitness

Hero Workout Laura – Solo Version (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Workout – Fitness

“LAURA (FITNESS)” (AMRAP – Rounds and Reps)

IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Optional Cool Down

Hero Workout Laura (Fitness) – Solo Version (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees
5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 EZ Row (keep SPM low)

MIN 2 – 10-15 Slow Banded Pull Aparts

MIN 3 – 7-10 Rower Pike Ups

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Groiners + Twist

5 Push-Up to Pike

5 Air Squats

5 Ring Rows

Into…

2 ROUNDS

10 Elbow Punches

5 BB Push Press

5 BB Front Squats

10 Hollow Rocks → Arch Rocks

Skill – Performance

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3x 2-for-1 Pause Pull-Ups*

-Rest As Needed b/t Sets-

*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.

(No Measure)

3.) 2 SETS

3-5 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3-5 Half Kipping Pull-Ups

or

3-5 Jumping Pull-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3-5 Jumping or Simulated Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Workout – Fitness

“FRAN (FITNESS)” (AMRAP – Reps)

AMRAP x 7 MINUTES*
21-15-9
Thrusters (45/35)
Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

Partner Finisher – All

FOR QUALITY* (No Measure)

100 Empty Barbell Curls

100 Plate Front Raises

200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Groiners + Twist

5 Push-Up to Pike

5 Air Squats

5 Ring Rows

Into…

2 ROUNDS

10 Elbow Punches

5 BB Push Press

5 BB Front Squats

10 Hollow Rocks → Arch Rocks

Skill – Performance

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3x 2-for-1 Pause Pull-Ups*

-Rest As Needed b/t Sets-

*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.

(No Measure)

3.) 2 SETS

3-5 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3-5 Half Kipping Pull-Ups

or

3-5 Jumping Pull-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3-5 Jumping or Simulated Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
KG BB: (42.5/30)

Workout – Fitness

“FRAN (FITNESS)” (AMRAP – Reps)

AMRAP x 7 MINUTES*
21-15-9
Thrusters (45/35)
Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

KG BB: (20/15)

Partner Finisher – All

FOR QUALITY* (No Measure)

100 Empty Barbell Curls

100 Plate Front Raises

200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

:30 pigeon pose each leg

10 step ups

10 HRPU

Workout

Metcon (No Measure)

35 minute EMOM:

minute 1: 12 deadlifts

minute 2: 12 HRPU or pike push ups

minute 3: 12 box jumps

minutes 4-5: 300 meter run*
*swap out a 300/400 meter row for the run